3. Challenge negative thinking

Your initial thoughts might not be the only way to view a situation. Ask yourself whether your view is in line with facts and logic. Or is there another explanation?

Be aware that it can be hard to see flaws in your logic. Long-held thoughts and beliefs can feel factual even if they're opinions.

Also notice if you're having these thought patterns that erode self-esteem:

• All-or-nothing thinking. This involves seeing things as either all good or all bad. For example, you may think, "If I don't succeed in this task, I'm a total failure."
• Mental filtering. This means you focus and dwell on the negatives. It can distort your view of a person or situation. For example, "I made a mistake on that report and now everyone will realize I'm not up to the job."
• Converting positives into negatives. This may involve rejecting your achievements and other positive experiences by insisting that they don't count. For example, "I only did well on that test because it was so easy."
• Jumping to negative conclusions. You may tend to reach a negative conclusion with little or no evidence. For example, "My friend hasn't replied to my text, so I must have done something to make her angry."
• Mistaking feelings for facts. You may confuse feelings or beliefs with facts. For example, "I feel like a failure, so I must be a failure."
• Negative self-talk. You undervalue yourself. You may put yourself down or joke about your faults. For example, you may say, "I don't deserve anything better."