Evaluate your judgments
Define your terms and examine whether your standards are arbitrary or fair. If you think you’re a “bad person,” are you a bad person all the time? Are there times when you are adequate? Dr. Muller says patients often find that their views are internally inconsistent. “I’ll ask, ‘What does a loser look like to you?’ The patient is picturing a guy in sweatpants sitting around the house drinking beer. I say, ‘Is that what you did yesterday?’ And he’ll say, ‘Well, no.’ "