Understand your bias towards negativity, dopamine, and ego

Recognize when bias towards negativity has taken over your thoughts and behavior.
Write down some events and situations when the survival mechanism guided your thinking and behavior and caused negative emotions. For example, if you had a fear of rejection, a fear of losing your job, etc.

Recognize how you raise your dopamine levels.
Identify and write down the sources of dopamine in your life (social media, TV, video games, gambling, etc.).

Recognize whether your ego causes your negative emotions.
Write down the things you most identify with, such as religion, body, possessions, relationship, etc. You will recognize it if you constantly compare yourself, are never satisfied, always seek approval from others, tend to connect with famous and influential people, and like to gossip if you have an inferiority complex or a superiority complex. If you recognize this behavior - your emotions are controlled by your ego.