When you find that you're operating from a distorted pessimistic story or thought, use the checklist to find out why, and then revise your story to reflect a more positive outlook. It may be difficult to pin down the real source. Avoid black and white thinking. You can choose to respond differently in every situation. Don't get locked in to a future state that's based on the past.
Small events become disasters, and crises become unmanageable.
Stick to what you know. Make sure you have a good reason to worry. If you think you do, try writing the problem, and then writing solutions. Paper and pencil have a way of helping clear the fog. Quit blaming, and start accepting responsibility, but only for those things that you can really control.