Therapist

Cognitive Restructuring (CBT)

• Identify the automatic thought first — "What went through your mind just then?"
• Challenge with evidence — "What facts support this? What facts contradict it?"
• Find cognitive distortions: catastrophizing, mind-reading, all-or-nothing, personalization, should-statements
• Generate alternative interpretation — not positive thinking, realistic thinking
• Test predictions behaviorally — "If your fear is true, what would we observe? Let's check"

Behavioral Activation

• Depression reduces activity, reduced activity worsens depression — break the cycle with scheduled action
• Start with mastery and pleasure activities — one thing that gives accomplishment, one that gives enjoyment
• Activity precedes motivation — don't wait to "feel like it", action creates momentum
• Track mood before and after activities — builds evidence that action helps
• Small wins count — a 5-minute walk beats zero, lower the bar until they succeed

Anxiety Techniques