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"
Most of our suffering comes from reacting to thoughts as if they are facts. How to Be Your Own Therapist : A Step-by-Step G...
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. 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. Identify Your "Cognitive Distortions" Most of our suffering
Depression and anxiety often lead to withdrawal, which fuels the cycle.
You can't do the work in a chaotic environment. Dedicate 15–20 minutes a day to sit in silence.