Example 1: I realized I often think “I’m not good enough” when faced with challenges. Using CBT, I questioned this belief and replaced it with “I can handle challenges with effort and support.” Example 2: Whenever I made a mistake, I would think “I always mess things up.” I worked on changing this to “Everyone makes mistakes; I can learn and grow from this.”

Example 1: When I feel down, taking a walk in nature lifts my spirits. Example 2: Listening to uplifting music helps shift my mood when I’m feeling low.

Example 1: I thought “No one likes me.” I reframed it to “I felt left out in that situation, but it doesn’t mean no one likes me.” Example 2: After a failed project, I thought “I’m a failure.” I changed this to “One setback doesn’t define my abilities.”

Example 1: I’ve been avoiding talking to my friend about a disagreement. I can start by sending a message to check in. Example 2: I’ve been procrastinating on a work task. I can break it down into smaller steps and start with the easiest one.

Example 1: I practice deep breathing exercises when I feel anxious. Example 2: I use progressive muscle relaxation to release physical tension.

Example 1: I fear public speaking. I can start by speaking in front of a small group of friends. Example 2: I’m afraid of heights. I can visit a local park with a low observation deck to gradually face this fear.

Example 1: I want to improve my active listening skills. Example 2: I’d like to work on expressing my needs clearly and confidently.

Example 1: I often think “I’ll never succeed” when I face a setback. Example 2: I catch myself thinking “I’m always in the way” when I’m in crowded places.

Example 1: Painting or drawing helps me express my emotions. Example 2: Engaging in a hobby, like gardening or knitting, distracts me from negative thoughts.

Example 1: I thought “Everything always goes wrong for me.” I can reframe it to “Some things didn’t go as planned today, but not everything goes wrong.” Example 2: After a disagreement, I thought “This relationship is over.” I can change this to “We had a conflict, but we can work through it.”

Example 1: I’ve been avoiding my financial issues. I can start by creating a budget. Example 2: I’ve been hesitant to seek therapy. I can research local therapists and make an initial appointment.

Example 1: I practice mindfulness meditation to stay present and reduce anxiety. Example 2: I engage in regular physical activity, like yoga or jogging, to manage stress.