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.
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"
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. How to Be Your Own Therapist : A Step-by-Step G...
Write down the negative thought. Beneath it, write a more balanced, compassionate alternative. Original: "I messed up the presentation; I'm a failure."
Most of our suffering comes from reacting to thoughts as if they are facts. Our brains often lie to us through "thinking traps
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 Say, "I am noticing a feeling of frustration
You can't do the work in a chaotic environment. Dedicate 15–20 minutes a day to sit in silence.