I agree with journaling it helps me tremendously. I'm able to get the thoughts out of my head and on the paper and that's where a lot of them will stay. There's something I want to tell my therapist where they're right it to him in the journal or make a list of things in my journal to bring up in the next session. I always bring my journal to my sessions sometimes I will hand it to him to read a certain part otherwise I just use it as a reminder of what I want to talk about.

Another great tool about journaling is it gives you a record of your thoughts and feelings. Sometimes it's very helpful to go back a few months or a few years even to see if your thoughts have improved or changed. It helps me to see patterns in my thinking. Once I noticed the problem myself it's much easier to start to work on improving the situation.