It targets your anterior cingulate cortex and can help with emotion regulation.
Catch: Begin by noticing the thoughts in your mind. You can complete the "Trainspotting" exercise to better catch your thoughts.
Challenge: When you notice an unhelpful or distressing thought, try talking back to it or challenging it, noting why it is unhelpful.
Change: Consider alternative thoughts that might be as valid as the original thought but less distressing. These alternative thoughts don't need to be optimistic or positive, just less upsetting!