It's like I've been taught to separate a thought from reality and to dismiss it and accept it as part of my life, as just a thought to make it less threatening. But that is easier said than done as your mind does concentrate on negative thoughts however hard you try.

Also I've been taught the evidence based technique of what the situation is, how it makes me feel, what thought I have and reasons for and against it. Almost like defence and prosecution in a court case but however much I try, it doesn't stop me from thinking in the way I do as I'm so used to doing it.

I've been given a few online websites to look at and I can refer myself back for more CBT if I wanted, although I was advised not too as I need to be able to manage without professionals which I guess is right.