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Section summary, this section introduce the crucial skills of recognizing and breaking our negative

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thought patterns, you'll learn to look for clues and to listen closely, to discover what your mind

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is telling you is also considered a blueprint for testing those thoughts against reality.

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With a practice, you will probably find recurring themes that show up in your thoughts.

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These themes are evidence for underlying beliefs that give rise to the negative automatic thoughts.

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For now, I invite you to take the following action steps.

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Pay attention for clues that negative automatic thoughts may be at work.

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Example sudden drop in mood practice recording negative automatic thoughts.

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Follow that downward arrow technique as needed to drill down to your actual distressing thoughts once

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you feel comfortable with identifying your thoughts.

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Use the five step plan to start testing them for accuracy as you gain experience.

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Watching and clarifying your thoughts begin to do so in the moment without writing things down.

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Return to the full written technique as needed for more challenging thoughts or to tune up your practice.