To trace your negative beliefs or thought patterns back to memories or past situations that may have influenced them, try the following steps:

1. Identify the negative belief or pattern you want to analyze.

2. Reflect on situations or memories that you associate with the belief or pattern.

3. Recall the details of the situation or memory to identify specific events that may have influenced your thinking or shaped your beliefs.

4. Ask yourself what emotions or reactions you had during the situation.

5. Consider the role of other people or external forces in the situation that may have shaped your beliefs.

6. Analyze your interpretations of the situation and whether they were accurate or overly negative.

7. Seek to validate or correct your interpretations by talking to friends and family who were involved in the situation.

8. Work to develop a more balanced and positive view of the situation by replacing any distorted ideas or negative thoughts with more realistic and balanced perceptions.

9. Practice mindfulness or self-compassion techniques to help process the memory and prevent it from negatively affecting your current thoughts, emotions, and behaviors.

10. Work to apply positive learning from the situation and let it go.