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

Most of our suffering comes from reacting to thoughts as if they are facts.

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

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. Most of our suffering comes from reacting to

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" All-or-Nothing Thinking: Seeing things in black and white

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

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

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.