Tips for Better Thinking

Most depressing or anxiety-producing events are not inherently awful.  What makes them feel distressing is the way we react to them. 
Cognitive therapy is an organized way to implement traditional psychological self-care advice. It helps achieve a balance between striving to do your best while accepting your limits. 

• Journal
  Write everything down.  Journaling will help you see things more objectively.  Journaling about your thoughts helps you see your negative thoughts.  It provides perspective and helps detect distorted thinking more easily.  
• Identify the trigger
  What's really bothering you?  Try to figure out what the real problem is underneath the many layers of everything that you are upset about. 
• Identify your negative emotions.
  Are you sad, mad or scared?  Sadness, hurt, pain or fear is often expressed as anger.
• Identify the negative thoughts that accompany your negative emotions.
  Recognize the harsh judgments you make about yourself. 
• Reality Check
• Take action.
  

optimistic vs. pessimistic thinking  
untwist your thinking 
styles of distorted thinking

Sources:
Burns, David, MD The Feeling Good Handbook  Plume/Penguin, NY, 1989
Ellis.  Albert,  Humanistic Psychotherapy  McGraw Hill  1973
NIH Depression Awareness, Recognition, and Treatment (D/ART) Program.