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"
When you have a negative thought, ask: "What evidence do I actually have that this is true?" 4. Challenge and Reframe Once you catch a distorted thought, give it a trial. How to Be Your Own Therapist : A Step-by-Step G...
Reframed: "I made a mistake on one slide, but the overall message was delivered well." 5. Behavioral Activation When a difficult emotion arises, name it
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" When you have a
You can't do the work in a chaotic environment. Dedicate 15–20 minutes a day to sit in silence.
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.