Clarify the belief. State clearly what your thought is, and write it down, as well as the associated emotion and its intensity. In this example, “Everyone hates me.” Create a hypothesis, which contains a potential alternative, i.e. “some people don’t hate me.” Create an experiment to test this hypothesis. What would you need to do to genuinely put this belief to the test? Perhaps you could look for instances in the past in which people have told you they liked you, or you could observe the behavior of those around you in a period of a week to see how they behave to you—and see whether this is
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