CBT is good for the times when our negative beliefs aren't supported by the available evidence.
E.g. yesterday my boss gave me some negative feedback. She also told me she thought I was an overall good worker, and that if I weren't she would have fired me already. I selectively paid more attention to the negative feedback, so my internal reaction was "Aaagh she thinks I'm a bad worker" even though she specifically said the opposite.
So it took conscious effort on my part to maintain a realistic view: "She thinks there are problems, but we talked about how I'm going to change, and I'm overall a good worker." CBT training is helpful to me in staying realistic.
I started going out with a fantastic girl a couple of weeks ago. Everything is great, except that whenever I've sent her a text message or email requesting something and haven't received a response yet, I experience significant dysphoric anxiety, fearing that her response will be not just "no" but "no and I don't want to date you any more". This is due to brain chemistry or personal history, take your pick—either seems like a possible explanation to me. But there's certainly no evidence supporting the idea that this is likely to happen, nor is the anxiety helping me prevent it or helping me in any other way.
Does anyone have evidence-based advice, or pointers to same, on dealing with this kind of issue? It is the only splotch on what have otherwise been the best two weeks of my life.