Widow, I have found an amazing App (if you use a smartphone, its a free download) that walks you through all the aspects of CBT. Its called CBT Diary, and it will work you though your thoughts and steer you in a healthier direction.

https://play.google.com/store/apps/d...cbtdiary&hl=en

I have started a 14 day program toward recovery and am now on day two. Each day there are different assignments and such that keep me no track, but every now and then a little reality check is very helpful. I know for a fact it took me back to where I should have been twice yesterday.