Take a limited period of time (e.g. one week) to observe yourself in different situations. Listen to your inner dialogue and take note of your negative thoughts whenever they emerge.

After the set period, review your notes and answer the following questions.

  • In what circumstances did negative thoughts emerge?
  • Did they emerge in the same kind of circumstances? (e.g... every time I come into contact with strangers...)
  • What emotions are associated with negative thoughts? (e.g... fear of losing face, fear of making mistakes...)
  • What consequences have negative thoughts had on your behaviour? (E.g. to giving up the opportunity for a new experience...)

(Giovanna D'Alessio, Personal Mastery - The Path to Transformative Leadership, 2014)