Ask yourself a question, you would normally ask others
I've read The Coaching Habit: Say Less, Ask More & Change the Way You Lead Forever.
There are 7 questions mentioned:
The Kickstart Question - What's on Your Mind?
The AWE Question - And what else?
The Focus Question - What's the Real Challenge Here for You?
The Foundation Question - What Do You (really) Want (from me)?
The Lazy Question - How Can I Help?
The Strategic Question - If You're Saying Yes to This, What Are You Saying No To?
The Learning Question - What Was Most Useful for You?
The book is about coaching others.
However, you may ask yourself a question from the list above when facing a difficult situation. Just write the answer down.
It may work like these applications for Cognitive Behavioural Therapy.