Take time to reflect before making snap judgments

“It might also be helpful to seek out third-party views on situations to give yourself a better perspective,” suggests Skinner. “For example, if you decide you acted wrongly in a situation and you feel bad because of it, it might help to reflect on the situation after some time has passed, evaluate your motivations for acting the way you did, speak to other people involved to get their perspective, and focus on growth, improvement and learning as you move forward.”

Try cognitive reframing

This strategy involves changing how you think about a situation by challenging yourself to think of alternative explanations. When a negative thought pops into your head, ask yourself: is it true? Are there other explanations? And finally, can you replace that thought with one that is more positive and realistic?

According to Skinner, it can be helpful to train yourself to see the nuance or complexities in different situations. “Instead of thinking in black and white categories, ask yourself if there are alternative perspectives and opinions you haven’t considered,” she says. “Challenging yourself to see a situation from different viewpoints can help to broaden your understanding, and help you to appreciate a wider range of thought patterns.”

Are you guilty of all-or-nothing thinking? This is how it could be harming you