1. Every time you feel depressed, anxious or conflicted, write down your emotional response: depressed, angry, sad, afraid, frustrated, hopeless and so on.
2. Try to identify the thoughts that precede or accompany your emotional reaction.
3. Next, identify the irrational component, negative distortion or illogical part of the thought.
4. Now breathe, reflect and choose a rational response to the automatic negative thoughts. Write the rational response down.
5. Lastly, revisit the initial emotional or physical reaction you had and see if the intensity has decreased, increased or stayed the same.
Find out more about this book:Irritable Bowel Syndrome & the Mind-Body Brain-Gut Connection: 8 Steps for Living a Healthy Life with a Functiona (The Mind-Body Connection Series)