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

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)

You can't do the work in a chaotic environment. Dedicate 15–20 minutes a day to sit in silence. How to Be Your Own Therapist : A Step-by-Step G...

Depression and anxiety often lead to withdrawal, which fuels the cycle. Start a "Thought Log

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. Dedicate 15–20 minutes a day to sit in silence

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