You can ask your self what your best friend or someone who loved you would tell you if they knew this is what you were thinking. You can ask yourself if there is any evidence or information which suggests that your automatic thought is not 100 percent true all of the time. Often there is evidence that suggests our negative thoughts are true. Not all problems can be solved by changing your thinking. For example, if you are involved in an abusive relationship no one would advise you to think of it differently.
Some problems require a different type of solution.
In this situation a balanced thought incorporating all the evidence may lead to an improvement in mood. I was assessed at the Clarke Institute for CBT, but was instead referred for IPT in the Institute, so my personal exposure to it is minimal. Not 100 percent of people benefit from CBT, however, the vast majority do. The way to begin to accept and believe is to try something. If you experience a benefit you will likely be encouraged.