How To Be Your Own Therapist : A Step-by-step G... May 2026

Write down the negative thought. Beneath it, write a more balanced, compassionate alternative. Original: "I messed up the presentation; I'm a failure."

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...

Depression and anxiety often lead to withdrawal, which fuels the cycle. Write down the negative thought