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"

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.

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...

Set one boundary this week (e.g., no work emails after 7 PM) and one small self-care goal. Success builds self-trust. 7. Know When to Call in a Pro

Reframed: "I made a mistake on one slide, but the overall message was delivered well." 5. Behavioral Activation When a difficult emotion arises, name it

You can't do the work in a chaotic environment. Dedicate 15–20 minutes a day to sit in silence.

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. Challenge and Reframe Once you catch a distorted

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)