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

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

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. 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.

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. Most of our suffering comes from reacting to

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.

Reframed: "I made a mistake on one slide, but the overall message was delivered well." 5. Behavioral Activation 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.