How To Be Your Own Therapist : A Step-by-step G... ✦ No Password

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

Write down the negative thought. Beneath it, write a more balanced, compassionate alternative. Original: "I messed up the presentation; I'm a failure." How to Be Your Own Therapist : A Step-by-Step G...

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. Reframed: "I made a mistake on one slide,

Start a "Thought Log." Write down what you’re feeling without judging it. Use "I" statements: “I feel anxious because...” 2. Practice Radical Observation (Mindfulness) Original: "I messed up the presentation; I'm a failure

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"