Socratic dialogue
Test the thought with questions: what for, what against, what alternative — and see it from the side.
What this technique is
Socratic dialogue — a CBT technique: testing an automatic thought through a series of questions (what for, what against, what alternative). The goal is not to refute the thought, but to see it as a hypothesis, not a fact.
Why
Reduce confidence in a categorical thought without "canceling" it. When the thought is no longer the only truth, the emotion loses its intensity — and space appears for a more accurate formulation.
When to use
When there is an intrusive thought you strongly believe (for example, "I am a loser", "nobody values me"). When the emotion doesn't match reality. When you want to "out-argue" yourself, but can't.
Socratic dialogue is a CBT technique in which you don't argue with the thought, but ask it questions. The idea is simple: a thought often feels like a fact until you check it. When you answer in turn the questions "what for this thought", "what against", "what alternative" — the thought loses its monopoly on truth. In the end you formulate a balanced thought — not "correct", but more accurate. The technique doesn't replace therapy, but helps in the moment when a thought has looped. The entry can be saved to the emotion journal.