Remember ABCDE to analyse your thoughts

When challenging negative thoughts about yourself or your actions, use ABC as a framework for initial analysis.

A- Activating events. What caused you to feel this way? B- Beliefs. What beliefs did you have about yourself that were a consequence of this event? Be as honest as possible. C- Consequences. What did you think as a result of these beliefs? Use I feel statements. What actions did you take. D- Denial. How can you counteract these thoughts? E- Evidence. What evidence is there to justify these beliefs.

Then Have-a-bias-towards-action. Remember actions-create-meaning, so take some action to counteract this.

Another question that may be useful is What-would-you-say-to-a-friend

References

This is a CBT technique I have taken from here