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A useful skill to learn is to notice if you are thinking in an unhelpful way, and try to find more helpful thoughts that make it easier to manage.
Step 1 Notice your feelings
Catching yourself thinking unhelpful thoughts can be tricky. Often these thinking habits are automatic, and we don’t notice what we’re saying to ourselves, but just know we feel bad. Noticing that you are feeling worried might come first.
Step 2 Identify your thoughts
Then, ask yourself what you might have been thinking. Perhaps it was overly negative and unhelpful, something like, "I won’t be able to cope”, or, “Everything is ruined – I’ll never get things sorted out”.
Step 3 Challenge & replace
The next step is to come up with an alternative, more helpful thought, which should give rise to more positive feelings like being in control and feeling more hopeful. Try, “I’ve coped with a lot already and discovered strengths I didn’t realise I had”, or, “This is hard work and will take a while, but I’ve started – just keep chipping away“. Of course, as with most things, you will get better at noticing unhelpful thoughts and focusing on helpful alternatives with practice.