Here is a “Daily Mood Log”- my daily homework was to fill those in, repeatedly (this is a Cognitive Behavioral Therapy tool):

DAILY MOOD LOG

Situation or Event:______________________________–

Emotions

Sad, blue, depressed…

Anxious, worried, panicky…

Guilty, remorseful…

(and so on, on each line you fill in “Negative Thoughts” and “Distortions” (exs., all or nothing thinking, mental filter, Jumping to conclusions, Self blame and other blame)” and “Positive Thoughts” % Before” “% After” regarding how you feel before correcting the thought and after, as well as percentage of believing in the negative thought before and after correcting it.

More: I was introduced already in April 2011 to Dialectical Behavior Therapy concepts such as “emotional regulation”, “reality testing” (when angry, I made my anger the external reality, testing it is thinking what is really going on),  “distress tolerance” which is part of emotional regulation.

I was also introduced to Mindfulness concepts such as “Radical Acceptance”.