CBT Notes

Self Help Techniques

Here’s a concise summary of self-help techniques you can try for improving well-being and managing stress:

  • Mindfulness & Meditation – Practice being present, reduce rumination, and calm the mind.

  • Journaling – Write down thoughts, feelings, or gratitude lists to process emotions and track progress.

  • Physical Activity – Exercise, stretch, or walk regularly to boost mood and energy.

  • Breathing Exercises – Simple deep-breathing or box breathing can reduce anxiety quickly.

  • Healthy Routines – Maintain consistent sleep, balanced nutrition, and hydration.

  • Positive Self-talk – Challenge negative thoughts and replace them with realistic affirmations.

  • Break Tasks into Steps – Avoid overwhelm by focusing on one small action at a time.

  • Social Connection – Reach out to friends, family, or support groups for encouragement.

  • Limit Stimulants – Reduce caffeine, alcohol, or screen time, especially before bed.

  • Engage in Hobbies – Do activities you enjoy to recharge and create balance.

Implication:
These self-help techniques give you practical, low-cost ways to manage stress, boost resilience, and support mental health. They’re not a substitute for professional care if challenges feel overwhelming, but they can be powerful tools for everyday well-being.

Tackling your worries

Here are some practical ways to tackle your worries:

  • Identify what you can control – Separate what’s within your control (actions, habits, decisions) from what isn’t. Focus your energy on the first.

  • Write worries down – Putting them on paper helps stop them from looping in your head and gives perspective.

  • Set a “worry time” – Give yourself 15–20 minutes a day to think about worries, then move on. This prevents them from intruding all day.

  • Challenge negative thoughts – Ask: Is this realistic? What evidence supports or contradicts it? Often, worries are “what-ifs” rather than certainties.

  • Take small actions – Even tiny steps (sending an email, making a plan, asking for help) reduce the sense of helplessness.

  • Use calming techniques – Deep breathing, mindfulness, light exercise, or a short walk can reset your stress response.

  • Talk it out – Sharing with a trusted friend, family member, or therapist makes worries less overwhelming.

  • Limit triggers – Reduce exposure to things that fuel your anxiety (doom-scrolling news, social media comparisons, etc.).

In short: Worries shrink when you name them, challenge them, and take small actions. They grow when left vague and unspoken. Shifting focus from “what might go wrong” to “what I can do now” makes them more manageable.

Re-framing unhelpful thoughts

Steps to Reframe Unhelpful Thoughts

  • Notice the thought – Pay attention when your mind jumps to a negative or anxious interpretation.

  • Label it – Call it what it is: “That’s a worry,” “That’s self-criticism,” or “That’s a ‘what-if’ thought.”

  • Check the evidence – Ask: Is this 100% true? What proof do I have for and against it?

  • Consider alternative views – Imagine what a friend or mentor would say in the same situation.

  • Reframe gently – Replace the unhelpful thought with a more balanced one, not forced positivity.

Examples

  • Unhelpful thought: “I always mess things up.”
    Reframed: “I’ve made mistakes, but I also succeed at times. I can learn and do better.”

  • Unhelpful thought: “What if I fail?”
    Reframed: “Failure is possible, but so is success. Even if I fail, I’ll gain experience.”

  • Unhelpful thought: “People will think I’m stupid.”
    Reframed: “People usually focus on themselves, not on judging me. I don’t have to be perfect.”

In short: Reframing doesn’t mean pretending everything is great — it means finding a more realistic, kinder, and balanced way of looking at the situation.

Problem Solving

Here’s a practical framework you can use to solve problems more effectively:

Steps to Problem-Solving

1. Define the problem clearly

Write it down in one sentence.

Example: Instead of “my life is a mess,” narrow it to “I’m struggling to manage my time at work.”

2. Break it down

Divide big problems into smaller, manageable parts.

Focus on one piece at a time.

3. Brainstorm possible solutions

List all options without judging them yet.

Even “bad” ideas can spark useful ones.

4. Weigh pros and cons

Consider the benefits, costs, and effort for each option.

5. Choose the best next step

Aim for progress, not perfection.

Pick something realistic that moves you forward.

6. Take action

Start small — action reduces stress and builds momentum.

7. Review and adjust

After trying, ask: Did this help? What needs tweaking?

Problem-solving is often trial and error.

Quick Example

  • Problem: “I’m always late in the morning.”

  • Breakdown: Oversleeping, disorganized routine, rushing breakfast.

  • Options: Set alarm earlier, prep clothes the night before, make grab-and-go breakfast.

  • Best first step: Prep clothes and bag before bed.

  • Action: Try it tonight, review in a week.

In short: Solving problems works best when you define them clearly, break them into steps, and focus on taking one manageable action instead of waiting for the “perfect” solution.

Bouncing back from life’s challenges

Bouncing back from life’s challenges is really about building resilience — the ability to adapt and recover when things don’t go as planned. Here are some practical ways to strengthen that skill:

Ways to Bounce Back

  • Acknowledge your feelings – It’s okay to feel hurt, frustrated, or sad. Acceptance is the first step toward healing.

  • Shift focus to what you can control – Energy spent on what’s outside your control keeps you stuck. Small, controllable steps help you regain stability.

  • Reframe setbacks as lessons – Ask: What can this experience teach me? How can I grow from it?

  • Lean on support – Friends, family, mentors, or support groups provide perspective and encouragement. You don’t have to do it alone.

  • Take care of your body – Sleep, movement, and nutrition affect resilience more than people realize. A tired body struggles to cope.

  • Practice self-compassion – Talk to yourself as you would to a good friend. Replace harsh self-criticism with encouragement.

  • Set small forward goals – Even tiny wins (sending one application, going for one walk, finishing one task) build momentum.

  • Stay flexible – Life rarely goes according to plan; adaptability is more valuable than perfection.

In short

Bouncing back doesn’t mean ignoring pain or pretending everything’s fine — it means feeling it, learning from it, and then moving forward with renewed strength. Each setback can become a stepping stone if you approach it with patience, support, and self-compassion.

Facing your fears

Facing fears takes courage, but it’s a skill you can build step by step. Here’s a simple approach:

Steps to Facing Your Fears

Name the fear

    • Write it down specifically: “I’m afraid of public speaking,” not just “I’m anxious.”

Understand the fear

    • Ask: What’s the worst I imagine happening? How likely is it really?

Start small (gradual exposure)

    • Break the fear into smaller steps.

    • Example: If you fear speaking up, start by talking in a small group before a larger one.

Challenge fearful thoughts

    • Replace “I can’t handle this” with “It might be hard, but I can take it one step at a time.”

Practice calming techniques

    • Deep breathing, grounding exercises, or mindfulness help reset your body’s “alarm system.”

Celebrate progress

    • Each step forward counts. Keep track of what you faced and overcame.

Repeat consistently

    • The more often you face a fear, the weaker it becomes. Avoidance only strengthens it.

Example

  • Fear: “I’m scared of networking events.”

  • Steps:

Imagine attending and practice calm breathing.

Go for 10 minutes, then leave.

Stay longer next time and talk to one person.

Build up until it feels manageable.

In short: Fear shrinks when you face it gradually with compassion and persistence. Each small step is proof that you’re braver than you think.

Tackling your to-do list

Here’s a practical way to tackle your to-do list without feeling overwhelmed:

Steps to Handle Your To-Do List

Brain dump everything

    • Write down all tasks on your mind — work, personal, big, small. Clearing your head reduces stress.

Sort by importance & urgency (Eisenhower Matrix)

    • Urgent + important: Do these first.

    • Important, not urgent: Schedule them.

    • Urgent, not important: Delegate if possible.

    • Neither: Cross them off.

Break big tasks into small steps

    • Instead of “Write report,” list: “Outline → Draft intro → Add data → Proofread.” Small steps feel doable.

Time-block your day

    • Assign realistic chunks of time for tasks. Leave buffer space for breaks and surprises.

Use the 2-minute rule

    • If a task takes less than 2 minutes, do it immediately.

Limit your daily focus

    • Pick the top 3 most important tasks (MITs) and make sure you finish those first.

Review & reset

    • At the end of the day, check what’s done, roll over what’s left, and plan for tomorrow.

Example Flow for a Busy Day

  • Most Important Tasks: Finish project draft, reply to client email, schedule doctor’s appointment.

  • Other tasks: Clean desk, laundry, buy groceries.

  • Action: Start with MITs in the morning → do quick tasks with 2-minute rule → block time for laundry/groceries in afternoon.

In short: Tackle your to-do list by prioritizing, breaking tasks down, and focusing on a few key wins each day. Progress matters more than checking every single box.

Staying on top of things

Staying on top of things is about building simple systems that help you stay organized without burning out. Here’s a roadmap:

Ways to Stay on Top of Things

Have a central system

    • Use one planner, notebook, or app for tasks. Scattered lists = scattered focus.

Set priorities daily

    • Pick your Top 3 Most Important Tasks (MITs) each morning.

    • Everything else is extra credit.

Use time blocking

    • Schedule chunks of time for focused work, errands, breaks, and rest.

    • Protect those blocks like appointments.

Do quick check-ins

    • Morning: Review today’s plan.

    • Evening: Reflect, clear unfinished tasks, and prep for tomorrow.

Break it down

    • Big goals → small steps → specific actions.

    • Small wins prevent overwhelm and build momentum.

Build routines

    • Consistent habits (like a morning routine, weekly review, or Sunday planning) reduce mental load.

Declutter regularly

    • Keep your space and digital tools simple. Less clutter = less stress.

Don’t overload yourself

    • Say no when your plate is full. Staying on top means knowing your limits too.

In short

Staying on top of things isn’t about doing everything — it’s about doing the right things consistently, using systems that keep you focused, clear, and calm.

More ways to boost your mental health

Boosting mental health is about small, consistent habits that keep your mind steady and resilient. Here are some evidence-based ways to strengthen it:

Ways to Boost Your Mental Health

Prioritize sleep

    • Aim for 7–9 hours. Quality sleep improves mood, focus, and stress tolerance.

Move your body

    • Even 20–30 minutes of walking, stretching, or light exercise lifts mood and reduces anxiety.

Eat to fuel your brain

    • Balanced meals with whole foods, hydration, and less caffeine/sugar help regulate energy and mood.

Practice mindfulness or relaxation

    • Deep breathing, meditation, or journaling calm the mind and reduce overthinking.

Stay connected

    • Spend time with supportive friends or family. Social connection is one of the strongest protectors of mental health.

Limit negativity

    • Cut back on doom-scrolling, toxic environments, or draining conversations.

Do activities you enjoy

    • Hobbies, creativity, or time in nature recharge your emotional batteries.

Set boundaries

    • Learn to say no when needed; protect your time and energy.

Seek help when needed

    • Talking to a therapist, counsellor, or support group can give tools and relief.