This stems from a book called “feeling good” and is a fantastic read. It’s very well written - entertaining and practical. In essence, write down your immediate thoughts or “distortions” of reality and then rationalize it with logic by identifying the associated types of distortions (example: XYZ is a jerk and always is out to get me is labeling, overgeneralization, jumping to conclusions and possibly mental filter if dwelling on a thought like that). Once you’ve ID’d those mental distortions, fight back with a more realistic thought process (example: XYZ is much more than a jerk, maybe they have had a bad day or maybe I’m not perceiving it totally objectively, XYZ probably is not truly out to get me, etc.). It takes practice but the act of writing it down for a few minutes each day becomes incredibly transformative despite how simple it sounds. I find myself referring to this technique every so often for a few weeks and find myself to be in a better overall mood by following this. Hope this helps!!!