Method 04
CBT Techniques
Cognitive Behavioral Therapy is the closest thing we have to a user manual for your brain. The premise is dumb-simple: your thoughts shape your feelings, which shape your actions. Change the thought, change the chain.
Thought records
Write the spiral down. It loses 60% of its power once it is on paper.
Cognitive reframing
Ask: is this a fact, or a feeling wearing a fact's jacket?
Behavioral activation
Do the thing first. The motivation shows up after. Always has.
Exposure (small dose)
What you avoid grows. What you face — eventually — shrinks.
You are not your thoughts. You are the one noticing them. That is already a healing move.