Really, that’s what we’re doing when we use Cognitive Behavioral Therapy (CBT).
Here’s an example of what I mean.
Situation/Trigger/What Happened: I got rejected for another job and I’m thinking about my future.
Feelings that came from the thought: I felt depressed, defeated, hopeless, etc.
Unhelpful Thoughts/Evidence for the Thought (that arose because of my feelings): I have had so many rejections – I am not good enough for any company/boss to want me; I will never get better; I am a failure; I am cursed; I don’t know if I can live without any hope that my future will be better than my past; I deserve whatever I get in the future, which will be bad, etc.
Obviously, these thoughts and feelings just exacerbated my depression and anxiety. When I “put my thoughts on trial,” I make an effort to think about about the following:
Facts that Provide Evidence Against My Unhelpful Thoughts: I have had good things happen in my life; we can’t know the future, and it will probably not be as bleak as I think it will; I’m not in the same bad place I was just a few months ago, which proves that I will not always be in a hopeless depressed state; if other people can heal, then so can I, etc.
Alternative, More Realistic, Balanced Perspective: My past does not dictate my future; Every day there are things to be thankful for, even when they are hard days; I can take action to overcome my depression and anxiety; there is help out there for me; I am still alive despite everything I’ve gone through – I am stronger than I think I am, etc.
Outcome: I will feel hopeful again, less desperate, less depressed.
This takes a lot of energy from me, and to be honest, some days I just can’t. But the more I practice, the more second-nature it becomes.