In order to change your thinking you need to know the exact thoughts and thought patterns that are troubling you or causing emotional distress.  Some examples of counter-productive thoughts are, “I am stupid. I can't do anything right. I know I am going to fail. I know that person hates me. I hate that person.” There are also specific types of thinking habits or patterns like catastrophizing, which means you often think the worst-case scenario will occur. Other thinking patterns include over-generalizing (thinking in always or never, such as, “I always mess things up.”), mind-reading (thinking you know what someone else is thinking such as, “I know he hates me”.), and predicting the future (thinking you know what will happen such as, “I am going to lose”). Make a list of the thoughts and thought patterns you want to change so that you can refer to them later.  Write down which patterns or habits you tend to have.  Be aware that some thoughts that may be considered "bad" are simply part of human nature, e.g. sexual thoughts, or "what if" scenarios that stem from our desire for personal safety. These thoughts are okay to have, and normal, and come from good instincts (like to procreate or protect ourselves and loved ones). If these thoughts become intrusive or interfere with your daily life, then you may need to address the obsessive nature of the thoughts. But remember, that still doesn't make the thoughts themselves bad. After you have identified your bad thoughts and thinking patterns, you can begin in develop alternative thoughts.  Notice when you have an unhelpful thought. Identify the thought and then change it to something more realistic and appropriate. For example, if you thought, “I never do anything right,” change this thought to something more accurate such as, “Sometimes I make mistakes and that's okay. I am human. I will do better next time.” Catch yourself when you think a bad thought and say to yourself, “Wait a second! That is not a good thought and it's not true. I know I can turn this...

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Write a summary of the previous text in Vietnamese:
Xác định những ý nghĩ mà bạn muốn thay đổi. Thay đổi những ý nghĩ xấu. Tạo ra các cấu trúc tích cực từ các cấu trúc tiêu cực. Nghĩ đến kịch bản tốt nhất. Xử trí những suy nghĩ xấu về người khác.