Monitor Your Negative Thinking
Think about what you say to yourself when you engage in this behaviour. Write down all your negative thoughts, however silly or unrealistic they may seem.
Tip:
The ideal time to do this is when you’re engaged in the behaviour. As you do, monitor your “stream of consciousness” and write all the negative self-talk down.
If this isn’t realistic, use imagery to recreate the situation in your mind so that you can experience the automatic thoughts, or try to recall what you were thinking last time it occurred.