You're becoming skilled at noticing your negative thoughts. Now, let's move from simply observing them to actively examining their validity. Just because you think something doesn't make it a fact. This section will guide you in becoming a mental detective, investigating the evidence for and against your negative thoughts.

How to Question the Evidence:

1. Identify the Specific Thought:

Before you can challenge a thought, get crystal clear on what it is. Don't settle for a general feeling of anxiety. Pinpoint the underlying thought.

Example:
Instead of "I feel like I'm going to fail," identify the specific thought: "I'm going to fail this presentation."

2. Ask:
"What evidence supports this thought?"

Be a rigorous investigator. Look for concrete facts, not just feelings.

Be Specific:
Don't say "I always fail." Think about actual instances. Have you really failed every presentation?

Facts vs. Feelings:
Acknowledge your feelings, but recognize they aren't always accurate reflections of reality.

Objective Past Experiences:
When recalling past events, try to be objective. Did things go exactly as badly as you're imagining now? What were the contributing factors? Were there any successes?

Example:
Thought: "I'm going to fail this presentation."

Supporting Evidence (you might initially think of):
"I felt really nervous practicing it. I stumbled over some words. My last presentation wasn't perfect."

3. Ask:
"What evidence contradicts this thought?"

Actively search for information that undermines the negative thought.

Concrete Examples of Success:
Think of times you did succeed, especially in similar situations.

Your Strengths and Preparation:
What skills and knowledge do you have that are relevant? How much effort have you put into preparing?

External Factors:
Are there reasons why past negative experiences might not apply now?

Consider Others' Perspectives:
If a friend had this thought, what evidence would you offer to reassure them?

Example (continuing the previous thought):

Contradictory Evidence:
"I've given several presentations that went well. I've prepared thoroughly. My colleagues say my ideas are strong. The last presentation had technical issues that won't be a problem this time."

4. Ask:
"Are there other possible explanations?"

Challenge your initial interpretation of the situation. Are you jumping to conclusions?

Less Negative Outcomes:
What are some more likely or neutral outcomes, rather than just the worst-case scenario?

Acknowledge Uncertainty:
The future is often uncertain. Your negative thought is one possibility, but not the only one.

Example (continuing the previous thought):

Other Possible Explanations:
"Maybe I'll be a little nervous but still deliver effectively. Perhaps there will be minor stumbles, but the audience will still understand. It's possible it will go even better than expected."

The Power of Questioning:

By systematically asking these questions, you:

See your thoughts as hypotheses, not facts.

Introduce a more balanced perspective.

Create space for more realistic and helpful thinking.

Tips for Effective Questioning:

Be honest with yourself.

Write down your thoughts and the evidence for and against them.

Don't expect immediate change.

Focus on probability, not just possibility.