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

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"

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

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. When a difficult emotion arises, name it