Your Own Therapist : A Step-by-step G... - How To Be

When a difficult emotion arises, name it. Say, "I am noticing a feeling of frustration." This creates a healthy distance between you and the emotion. 3. Identify Your "Cognitive Distortions"

Reframed: "I made a mistake on one slide, but the overall message was delivered well." 5. Behavioral Activation

Depression and anxiety often lead to withdrawal, which fuels the cycle. How to Be Your Own Therapist : A Step-by-Step G...

A good self-therapist knows their limits. If you find yourself unable to function, experiencing thoughts of self-harm, or feeling "stuck" for weeks, it’s time to reach out to a licensed professional.

Our brains often lie to us through "thinking traps." Common ones include: Expecting the worst-case scenario. All-or-Nothing Thinking: Seeing things in black and white. When a difficult emotion arises, name it

Identify one small thing you used to enjoy or something that makes you feel "capable" (like washing the dishes or taking a 5-minute walk). Do it even if you don't feel like it. Action often precedes motivation. 6. Set "Micro-Goals" and Boundaries Self-therapy involves reparenting yourself.

Write down the negative thought. Beneath it, write a more balanced, compassionate alternative. Original: "I messed up the presentation; I'm a failure." Identify Your "Cognitive Distortions" Reframed: "I made a

Start a "Thought Log." Write down what you’re feeling without judging it. Use "I" statements: “I feel anxious because...” 2. Practice Radical Observation (Mindfulness)