Cognitive restructuring takes reappraisal to a deeper level by permanently altering beliefs that repeatedly cause us to suffer. To practice it, keep a log in the form of a notepad or a smartphone app, and try to take a note of every undesirable emotion you notice, the situation which triggered it, and the chain of thoughts which immediately preceded it. Much like the cognitive biases of chapter 2, you can memorize the most common distortions that affect our emotions.
