foster personal growth.
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Identify Negative Thought Patterns
01
CBT helps you recognize unhelpful thinking patterns like self-doubt, catastrophizing, or black-and-white thinking. Awareness is the first step to change.
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Challenge Your Thoughts
02
– Is this thought based on facts or assumptions? – What would I say to a friend in this situation? – What evidence supports or contradicts this belief?
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Reframe Negative Self-Talk
03
Instead of “I always mess up,” reframe it to “I am learning and improving with every step.”
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Use the 5-4-3-2-1 Grounding Technique
04
When overwhelmed, use this mindfulness technique: – 5 things you see – 4 things you touch – 3 things you hear – 2 things you smell – 1 thing you taste This helps bring you back to the present moment
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Practice Behavioral Activation
05
If you feel stuck, take small positive actions to boost motivation. Even a simple task like making your bed can create momentum.
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06
Write down negative thoughts and challenge them with rational responses. This helps you track progress over time.
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Set SMART Goals
07
Instead of vague goals like “I want to be successful,” try “I will complete one skill-building course this month.”
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Practice Exposure Therapy for Anxiety
08
Gradually expose yourself to situations that trigger fear or discomfort. Facing fears in small steps builds resilience.
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Use Cognitive Restructuring
09
If you believe “I am a failure,” replace it with “I have made mistakes, but I am learning and growing.”
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Develop a Self-Care Routine
10
CBT emphasizes balanced self-care—nurturing your mind and body helps regulate emotions.
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Create a Coping Toolbox
11
Fill it with tools that help you stay calm, such as affirmations, breathing exercises, and favorite quotes.
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Challenge the Need for Perfection
12
Remind yourself that growth happens through mistakes and that perfection is unrealistic.
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