When you’re upset, write down what your first negative thought was, and look at it objectively.
After you've had this kind of thinking, write out a more realistic thought, one with a more balanced perspective.
Finally, write what you could do next time you're upset or in a similar situation that would be more effective.
- Are my feelings based on facts?
- What would someone else think about what happened?
- Is my reaction reasonable given what happened?