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You can use evidence-based thinking strategies to help improve mood and keep stress in check. Here are six ways to get started:
1. BE SPECIFIC
Overgeneralization is the belief that because something happened once it will broadly happen again and to a great degree. You have trouble sleeping this week and think, “I will never get a good night’s sleep.” Instead, consider replacing ‘never’ with more accurate words, such as ‘sometimes’ or ‘occasionally.' You can also ask yourself questions, like “since I’ve had bad nights at times in the past, is it possible that this, too, will pass?,” that introduce helpful evidence to combat the “always” and “never ever” thinking trap (https://www.hprc-online.org/mental-fitness/performance-psychology/have-hope-you-can-avoid-always-and-everything-traps).
2. MANAGE YOUR MENTAL FILTER
Using a mental filter means focusing on the negative details of a situation and ignoring the positives. You have a great week-long vacation with your kids during which you raise your voice on a single occasion. Reflecting on the trip, you conclude, “I am a terrible parent.” Instead, challenge yourself to give equal weight to the skillful parenting you exhibited nearly the entire week.
3. AVOID JUMPING TO CONCLUSIONS
Jumping to conclusions is quickly making assumptions without all the facts. A friend has not returned your phone call and you think, “I must have done something to anger them.” Instead, allow yourself time to consider a wider range of realistic explanations, like “I sometimes neglect to return calls, not because I’m angry, but because I’m forgetful when busy.”
4. BEWARE OF MAGNIFICATION
Magnification is blowing negative situations out of proportion. Your boss shares with you an opportunity for improvement, and you think, “I'm awful at my job.” Instead, choose to put the feedback in perspective: “My boss knows that I care about doing a good job, and is invested in my learning and improvement.”
5. DROP THE LABELS
Labeling is attaching a general term that broadly describes yourself or others, often a negative word or phrase. You miss the doctor’s appointment you’d scheduled and think, “I'm an idiot.” Instead, try describing the specific behavior without the label: “I forgot about the appointment, but that doesn’t define me as a person. I can learn from this experience.”
6. RELIEVE YOURSELF OF BLAME
Blaming is holding yourself or another responsible for a negative outcome. You and your spouse get in an argument, and you think, “It’s all your fault. You always make me angry!” Instead of assigning blame, try problem-solving (e.g., “what can we do to better understand one another?”) or a few minutes of mindfulness (e.g., this guided meditation [https://www.hprc-online.org/mental-fitness/performance-psychology/mindfulness-meditation-primer]).
COGNITIVE BEHAVIORAL THERAPY SUPPORT
Cognitive behavioral therapy is a type of treatment that addresses negative emotions through changes to thought and behavior. Work with your Behavioral Health Provider or try the following strategies on your own to increase your positive thinking:
- Identify Your Negative Thoughts. Write down those you notice, and learn which forms you tend to use often. Experiment with alternative thoughts, like those in the examples above, and note how shifts in thinking can change how you feel.
- Examine the Evidence. Ask yourself if your negative thoughts represent the ‘whole truth.' Try listing the evidence for and against your thoughts. Draft a new, balanced thought that uses all the available evidence.
- Show Yourself Compassion. Notice when you’re putting yourself down and instead treat yourself in the same kind way that you would a friend.
The way you choose to think about an event in your life can influence how you feel and act. Challenge yourself to recognize and change negative thoughts to improve your mood and behavior.
If you or a loved one needs additional support, remember that reaching out is a sign of strength. You can contact the Psychological Health Resource Center (https://www.health.mil/Military-Health-Topics/Centers-of-Excellence/Psychological-Health-Center-of-Excellence/Psychological-Health-Resource-Center) 24/7 to confidentially speak with trained health resource consultants. Call 866-966-1020 or use the Live Chat (https://home-c72.niceincontact.com/incontact/chatclient/chatclient.aspx?poc=d836e912-8100-4812-b0da-f124f2894895&bu=4599581).
Remember, 988 Suicide & Crisis Lifeline (https://988lifeline.org/) provides 24/7, free and confidential support via phone or chat for people in distress, resources for you or your loved ones, and best practices for professionals. For the Military/Veterans Crisis Line (https://www.veteranscrisisline.net/), dial 988 lifeline and press 1 or text 838255. You can also chat online. For OCONUS calling options and online chat accessible from anywhere in the world, visit veteranscrisisline.net/get-help-now/military-crisis-line/.
ADDITIONAL RESOURCES:
- Make the Connection (https://www.maketheconnection.net/)
- Mental Health (https://www.health.mil/Military-Health-Topics/Mental-Health)
-Optimize performance through positive self-talk (https://www.hprc-online.org/mental-fitness/performance-psychology/optimize-performance-through-positive-self-talk)
- Mobile Apps (https://www.health.mil/News/Mobile-Apps)
SOURCES:
1. Burns, D. (1989). You Can Change the Way You Feel & Ten Ways to Untwist Your Thinking. The feeling good handbook: Using the new mood therapy in everyday life (pp. 8-11 & 118-119). New York: W. Morrow.
2. Bisconti, N., Odier, M., Becker, M., & Bullock, K. (2024). Feasibility and Acceptability of a Mobile App–Based TEAM-CBT (Testing Empathy Assessment Methods–Cognitive Behavioral Therapy) Intervention (Feeling Good) for Depression: Secondary Data Analysis. JMIR Mental Health, 11(1), e52369. https://doi.org/10.2196/52369
3. Skopp, N. A., Kaplan, D. A., Todd, B. L., Drell, M. B., & Pratt, K. M. (2023). Pilot outcomes of cognitive processing therapy implementation in military health system outpatient behavioral health clinics. Psychological Services, 20(3), 496. https://doi.org/10.1037/ser0000611
Stay up-to-date on the Real Warriors Campaign. Sign up for our email list or give us a follow on social media:
- Email list (https://health.mil/PHCoESubscribe)
- Facebook @RealWarriors (https://www.facebook.com/realwarriors/)
- Instagram @RealWarriorsCampaign (https://www.instagram.com/RealWarriorsCampaign)
For additional resources, visit health.mil/RealWarriors.
| Date Taken: | 09.15.2025 |
| Date Posted: | 09.29.2025 08:03 |
| Story ID: | 548219 |
| Location: | US |
| Web Views: | 10 |
| Downloads: | 0 |
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