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00:02:04 The ABC method

00:10:45 Step 1 - How to Keep a Thought Journal.

00:25:12 Sh*t Happens ...Even if You Think Positively.

00:27:07 How to Take a Step Back.

00:32:05 Focus on Concrete Action.

00:36:51 A Word on the Most Useless Habit in the World.

00:44:01 Try a Cognitive Defusion Exercise.

00:56:36 Make Your Beliefs Earn Their Keep.

• To rewrite our negative thought patterns, we “can't solve problems by using the same kind of thinking we used when we created them.”

• We can use the ABCDE acronym (activating event, belief, consequence, disputation, and new event) and explore the stories we’re telling in a thought journal. We can decide whether a new alternative is a good one according to its accuracy, helpfulness, and congruence with our values.

• Once you’ve identified your current thoughts, ask if there’s a different way to think about things, and how you can bring that idea to life with concrete action. Seek out evidence for a new belief, practice self-compassion, and go into learning mode, asking questions instead of making statements.

• Negativity can be relieved by shifting perspectives and creating psychological distance. Remember that pessimism, negativity, and gloomy nihilism are all coping mechanisms and once served a purpose. But right now, we can choose to cope with adversity in different, healthier ways (and there always will be adversity!)

• Create spatial, temporal, and psychological distance from distressing thoughts, ask what others might do in our situation (role-switching), and turn your mind to concrete action instead of asking why. Focus on a small, concrete detail in the present and ask what you can do. Avoid identifying problems without seeking solutions—i.e., complaining! Be mindful of your media use and minimize negative content that is draining you.

• When we are stuck in intense emotions, we can try the ACT technique of defusion. Imagine that your Mind is something separate from you and that you can watch it.

• Remember that you are not your thoughts; you are just having thoughts. Make your thoughts earn their keep!

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