Podcast 183 Workbook questions

In the workbook it says, “take one of your current negative thoughts and bring it to neutral below” … how do I do that? Just write until I see that it could be a neutral thought? Then it says, “Think about a problem you are currently having. Can you see that it is just a thought? What is the solution?” … here I’m just wondering is the solution that I need to change my thinking? Or is it asking for a specific solution depending on the thought. The questions are just a little confusing to me. I’ll just do it like I think is best but wondering if you could clarify. LOVED this podcast by the way. So great!