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

You can't do the work in a chaotic environment. Dedicate 15–20 minutes a day to sit in silence.

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

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

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" Start a "Thought Log

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

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.