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

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...

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) When a difficult emotion arises, name it