A came across this post by Matty Piazzi | LinkedIn and personally found it useful to help my challenge my negative thoughts, I hope it helps you too.
 

How can you challenge your negative thoughts?

Here are 3 steps:
1.    So, imagine this:
→    You’ve been invited to give a presentation at work, but you’re feeling anxious about it.
Your internal thought is clear:
→    “I’m gonna mess up the presentation, and everyone will probably think I'm no good at this.”
So, this is your negative thought we wanna challenge.

Let’s see how we can challenge it with six special questions.
2.    Here are the six questions with six potential answers:
 

1°    Is this thought doing me any good?
“Constantly worrying about what others think of me isn’t helping me.
It makes me feel bad about myself.
It’s just adding unnecessary stress and anxiety to my life.
Especially since I’ve got no concrete evidence to support this belief.”
 

2°    Can I see this from a different angle?
“Maybe I don’t have to see this as a failure waiting to happen.
I can see it as a chance to showcase my expertise.
Maybe I didn’t succeed in the past, but this doesn’t mean I can't face it now. 
I can see it as an opportunity to grow and improve”.

3°    What proof do I have?
“In reality, my fear of public speaking is not really founded.
I’ve already presented in front of a smaller group before.
And I had zero problems.
This fear seems to be more about my perception than actual evidence of failure.”

4°    How would someone else see this?
“Well, if my friend were in my shoes, she would probably reassure me.
She would probably tell me this:
→    ‘Even if you make any mistakes, it’s normal.’
→    ‘You shouldn’t be too hard on yourself’
She’d likely emphasize the importance of self-compassion.”

5°    What evidence would I give someone else?
“I’d probably tell them specific moments where I’ve faced similar challenges.
I’d tell them any positive feedback I’ve received in the past.
And I’d show them that my fear isn’t founded in reality.”

6°    Is this a fact, or is it just someone’s take?
“I think this belief is more based on my insecurities than reality.
It’s someone’s take — including mine.
It’s shaped by past experiences and perceptions rather than a true fact.”

3.    Alright! It feels better now, right?
But it didn’t end there.
We need to come up with a more realistic and optimistic thought.
“Uhm, so Matty…?”
So, let’s turn that negative thought is something more positive.
Do you remember your old thought?
“Uhm… ‘I’m gonna mess up the presentation, and everyone will probably think I'm no good at this.’ Right?”
Exactly!

Here’s a better thought:
"I'm a bit nervous about the presentation, but I've totally prepped for it. 
I'm pretty sure I can nail this talk!"
Do you like it?
“Yes :)”
Super!

That’s it.

This is how you can challenge your automatic negative thoughts.

Now the question is: Are you gonna try it?

“Let’s build a more inclusive world by spreading wellbeing globally!”
– Matty