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The Bottom Line

Challenging unhelpful thought patterns and becoming more objective can help to avoid the automatic descent into unwarranted negativity.

Journaling and keeping an open mind when receiving feedback can help you recognise the positives. By avoiding mental filtering, you will be better equipped to mitigate the anxiety and low mood associated with any difficult challenges you may encounter in life.

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 Asking your friends or colleagues for an objective opinion on your performance or achievements is a good way to gauge your ability or progress. If you have become entrenched in negative self-talk, listen carefully to what others objectively report.

Mental Filtering can be described as focusing only on the negative aspects of an event, such as I ruined the whole recital because of that one mistake.

To manage this cognitive distortion, you must consciously start to manage negative thought patterns so you can begin to see your efforts and achievements in a more positive light.

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