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

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.

Most of our suffering comes from reacting to thoughts as if they are facts.

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

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"

Depression and anxiety often lead to withdrawal, which fuels the cycle.

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

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.