This abbreviated version of cognitive behavioral therapy is effective—changing your thoughts by pointing out inaccuracies and correcting them. This is known as the BLUE process: “B” stands for blaming myself, “L” is looking for bad news, “U” means unhappy guessing, and “E” represents exaggeratedly negative thoughts. Once you identify which of those you are engaging in, you then replace the BLUE thought with a true thought—one representative of reality.

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