Start with a thought you are struggling with.  Write it down here:

Next, try and distill the negative sentence into a word that captures the essence of this thought:

Practice saying this one word for 60 seconds out loud, as fast as you can.  Then provide ratings of distress before and after practicing the technique, using the 0-10 scale with 0=low and 10=high.

Practice Log

Date of Word Practice Distress Level Before (0-10)               Distress Level After (0-10)