Challenging negative thoughts is a key strategy in cognitive-behavioral therapy (CBT). Here's an effective way we can do it:

1. Identify the negative thought: When you notice a negative thought, write it down or mentally note it.

2. Examine the evidence: Ask yourself if any real evidence supports the thought. Look for concrete facts, not just feelings or assumptions.

3. Consider alternative explanations: Brainstorm other ways of interpreting the situation. Are there any more balanced or positive perspectives?

4. Evaluate the consequences: Reflect on how negative thoughts make you feel and behave. Is it helpful or harmful?

5. Develop a more balanced thought: Based on the evidence and alternative explanations, create a more realistic and positive thought to replace the negative one.

Example:

• Negative thought: "I'm a failure because I made a mistake at work."

• Evidence: "I've succeeded at many tasks before this, and my boss has complimented my work."

• Alternative explanation: "Everyone makes mistakes sometimes. It doesn't define my overall competence."

• Consequences: "Thinking I'm a failure makes me feel discouraged and less motivated to improve."

• Balanced thought: "Making a mistake doesn't make me a failure. I can learn from it and continue to grow in my role."

With practice, challenging negative thoughts can become more automatic, helping to improve your overall mood and resilience.