and filters your environment to highlight the negative. Think of your negative thoughts as graffiti on a wall—you may find it an ugly sight, but just because you see an ugly sight doesn’t mean you’re an ugly person. Rewrite reality by considering a few helpful alternatives to your current perspective. For maximum effect, write down your new realities by hand and describe them in vivid detail. For advanced practice, delve into the physical sensations of discomfort. Focusing on the sensations gives your mind something concrete to focus on, drawing your attention away from your feeling that the
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