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.

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)

Reframed: "I made a mistake on one slide, but the overall message was delivered well." 5. Behavioral Activation

Write down the negative thought. Beneath it, write a more balanced, compassionate alternative. Original: "I messed up the presentation; I'm a failure."

Depression and anxiety often lead to withdrawal, which fuels the cycle.

Our brains often lie to us through "thinking traps." Common ones include: Expecting the worst-case scenario. All-or-Nothing Thinking: Seeing things in black and white.