TEA forms are a strategy in Sam Orbitz's book "Been There, Done That, Do This"
The T stands for Thoughts (negative, inaccurate, mistaken beliefs etc that you have)
The E stands for the Errors in your thoughts (jumping to conlusions, emotional blocking, extreme thinking, etc.)
And the A stands for Analysis
You have a negative/inaccurate thought, write it down, Choose from the negative thinking rules which type of Error you made, and then analyze it and write a counter statement about it:
T- I will NEVER get better
E- Blowing things out of proportion
A- Many people overcome their anxiety disorders and have fulfulling lives, if I work hard and keep at it, I will succeed too.
here is a link to a more descriptive analysis of the TEA forms: http://insightsynthesis.com/tag/tea-form-exercise/
I forgot about this and think I should start doing it again. I think it is recommended to do it for at least 15 minutes every day .