I wish I had an answer for you, Monty, because then I could use it myself. All I will say is that my T is challenging me to step outside my comfort zone and challenge my unhealthy thoughts by doing things I would not normally do. For example, this week he set me the task of expressing a different opinion to someone else. That's something I would normally stay well away from, because (a) growing up I was not encouraged to have or express opinions, and (b) I fear that if I don't say what people want to hear they will reject me. But I've tried it twice so far this week (with some trepidation) and each time the sky hasn't fallen on my head! I suppose what I am saying is taht I am finding that if I keep on doing what I've always done, I'll get what i have always got, and ultimately the only way I can affect my thoughts (aside from all the medicines I take) is by changing the way I behave. It certainly is not easy though, and without my T's insistence and support I am sure I couldn't have done it. But making some changes is encouraging me to look at other patterns of behaviour I can change as well.
Thinking of you.