yes I know the activities are geared for teaching you how to change your own thoughs but a therapist doent sit there and say don't think this dont this that. instead they say "for this activity we are going to learn how to keep a thought record in the first collumn you write down a problem, the next collumn write down how you feel and your thoughts, now rate those thoughts in how much of the percentage of the situation you feel this or thought that, in the next column write down evidence that SUPPORTS those feelings and thoughts and in the next collum write down evidence that does NOT support those thoughts. now write down a positive statement that will change this negative feeling into a positive feeling or thought. in the last collum write down those same feelings and thoughts and reate them as to how much you feel them or think them now that yoy have looked at both sides the negative and the positives.

They dont tell you in CBT dont think the person was mean to you, that person wanst mean to you, that situation shouldnt make you think .. Dont obsess about this and so on. they have you look at all sides of the problem and then make your own choices based on the evidence for or against that thought or feeling. They can give you the tools to change your own thought process.