What you might do is write out your thoughts on one side of a page--could do 2 columns on Word, and then on the other side of the page, you challenge the thought. On the left side of the page you title it 'distorted thought', and the right is 'rational thought.'

For example:

Distorted thought: Rational thought:

everyone hates me everyone doesn't know me

I'm a loser I aced my math test
You get the drift. It really helps if you take some time to really challenge your distorted thoughts with more realistic ones. I've been doing this for over 15 years, and find it very helpful, especially when something is really bothering me.