Andy, I've found this formula, which is really helpful in considering responses. I'm not perfect yet! But this helps!!!
1. What is the evidence?
2. Am I jumping to conclusions?
3. What alternatives are there?
4. What is the effect of thinking the way I do?
5. What are the advantages and disadvantages of thinking this way?
6. Am I asking questions that have no answers?
7. What thinking errors am I making?
8. Am I using ultimatum or extreme words in my thinking?
9. Am I condemning myself as a person on the basis of a single event?
10. Am I concentrating on my weakness and forgetting my strengths?
11. Am I blaming myself for something that is not really my fault?
12. Am I taking things personally which have little or nothing to do with me?
13. Am I expecting myself to be perfect?
14. Am I using a double standard?
15. Am I only paying attention to the black side of things?
Are you, for instance focusing on everything that has gone wrong the entire day, and forgetting or discounting things you have enjoyed or achieved?
e.g. That was a really terrible day.16. Am I overestimating the chances of disaster?
17. Am I exaggerating the importance of events?
19. Am I assuming I can do nothing to change my situation?
20. Am I predicting the future instead of experimenting with it?
Go on give it a go. I'm still trying.