Cognitive restructuring is the fundamental tool of emotional psychitecture, and psychological research has found it to be highly effective for eliminating negative emotional responses.30 The first step is to keep a log in the form of a notepad or a smartphone app.31 Try to take a note of every undesirable emotion you notice - anything from minor annoyance to severe anxiety. The simple act of keeping a log should cause you to notice many more of these emotions than you normally would. Every time you log an emotion, take a note of the situation which triggered it, and if possible, the chain of
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See Thought Record Exercise in CBT book
