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Keep a record of things that went well.

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Many studies have shown the benefits of taking stock of positive events in our lives.

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The practice is simply to write down at the end of each day, see things that went well next, write

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down why they went well, sheer luck, something you did, something another person did constantly.

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Completing this exercise leads to greater happiness and less depression.

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It also presents many opportunities to find evidence against your negative belief.

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For example, a woman who believes I never do anything right may discover that she successfully resolved

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a difficult work issue which contradicts her core belief.

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Brush your shoulders off.

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Once we've identified our negative core belief will have a pretty good idea of the types of thoughts

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it will send away with a practice.

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We can take our negative, automatic thoughts less seriously.

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Initially, it's essential to delve into the thoughts, write them down, look for evidence and so forth.

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And then we reach a point at which we know with confidence that the automatic thoughts aren't telling

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the truth.

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At that point, we can shift to quickly dismissing the thoughts, in effect, giving them the minimal

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attention they deserve.

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Most people find it's helpful to have a set phrase that signals the brush off the automatic thoughts.

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Here are some examples to give you a feel for.

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For it, it's important to have one that fits your own voice and style, for example.

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Or you again.

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Good one.

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Oh, no, you don't.

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And Sara, be careful not to adopt a phrase that feels self-critical.

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We don't want to make this exercise feel punishing.

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As we start taking negative thoughts less seriously, we begin to develop a different relationship with

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our thoughts.