<p><span>In this article you will learn the following</span><br></p><p>-<b data-redactor-tag="b">What is CBT - or cognitive behavior therapy</b></p><p>-<b data-redactor-tag="b">33 benefits of CBT Interventions and techniques</b></p><p><b data-redactor-tag="b">-21 Common distortions that happens - which messes with our inner-wellbeing and pay havoc with our emotions </b></p><p>-<b data-redactor-tag="b">10 Cognitive Behavioral Therapy approaches or methods</b></p><p>-<b data-redactor-tag="b">60+ Tips on how to Uplift and boost your emotional-mental state using Do-it-yourself CBT - Cognitive Behavior Therapy And get into resourceful states for a meaningful constructive life - thru -Identifying Situation - Identifying your triggers - Identifying your thoughts - Identifying your FEELINGS - Identifying your actual behaviors - THINKING DIFFERENTLY -CHALLENGING THOUGHTS - MAKING CHANGES in your BEHAVIORS - Manage your strong distressing feelings </b></p><p><b data-redactor-tag="b">-16 reasons when our emotions becomes problematic</b></p><p>Beat your negativity & blues using CBT self-practice</p><p>Beating blues and negativity using self-practice DIY CBT</p><p>Simple Do it yourself Cognitive behavior therapy to become empowered</p><p><b data-redactor-tag="b">In the end you will find - that it is always You vs Yourself.</b></p><p><b data-redactor-tag="b">It will always be you - who has to find solutions to every challenge that you are struggling with</b>.</p><p><b data-redactor-tag="b">It is always you who has to take action to implement every solution you have identified.</b></p><p><b data-redactor-tag="b">And only you have to face the consequences and be accountable for your choices</b>.</p><p>In case <b data-redactor-tag="b">your actions and methods do not work - you need to keep looking for better alternative solutions to obstacles to get out of any jam that you are stuck in</b> or remain stuck- <b data-redactor-tag="b">choice is yours and yours alone</b> - all these are your responsibility alone.</p><p><b data-redactor-tag="b">Definitely engaging expert-professionals would add great value - as their foresight-insight-exposure - can help you avoid many unnecessary pit-falls.</b></p><p><b data-redactor-tag="b">But no one can change your life by taking actions on your behalf or be as committed to the outcomes</b> - as supposedly you are likely to be.</p><p>In this ongoing Corona Covid19 world - <b data-redactor-tag="b">many of you might find yourselves in a whirlpool of vicious-cycle of negativities, emotional-exhaustion and feelings of being at your wits-end - especially if the crisis is hitting you from all fronts</b> professional-financial-physical-mental-emotional-relationships.</p><p><b data-redactor-tag="b">Not everyone can have the requisite finances, generate-courage and can identify and connect with really caring-empathic mental-healthcare professional</b> PLUS maintain the therapy till it is needed.</p><p><b data-redactor-tag="b">This article is about - learning-practicing-mastering and then overcoming the issues that are tormenting you</b>.</p><p>Although <b data-redactor-tag="b">I have tried to make it as simple as possible - few of you would encounter - hell of a lot of inner-resistance as well as opposition from external factors</b>.</p><p>Initially to be actually able to work on yourself - <b data-redactor-tag="b">you would need all your will-power, determination of very resilient nature and persistent-practicing - till you reach the right momentum to keep going-on.</b></p><p><b data-redactor-tag="b">There will be times [many-many times actually] - when you would feel like giving-up - please don't - because it is likely to happen at the tipping point - if you continue to push further</b> - you would be able to <b data-redactor-tag="b">see wonderful possibilities and the growth and remarkable progress</b> - which were probably not noticeable so far.</p><p>I have seen - <b data-redactor-tag="b">noticeable reduction in the anxiety-depression-moodswings levels and positive impacts on their health and well-being - for people</b> - who have been practicing these simple CBT - cognitive-behavior-therapy.</p><p><b data-redactor-tag="b">You may not need to see a therapist - if you are able to practice the tips and methods given here </b>- in case you find that you need to try CBT for getting into resourceful emotional state on sustainable basis and want to reduce your negative-disposition, emotional-fatigue, your anxiety or your depression. </p><p><b data-redactor-tag="b">Self-learned, self-practiced and self-disciplined CBT can be very effective.</b></p><p>All your inner-turmoil - <b data-redactor-tag="b">may not go away 100% and permanently - but - you will start living your life with hope and while taking actions towards your dreams</b> with more grip and in control of your life.</p><p><b data-redactor-tag="b">Do-it-yourself CBT is most suitable if you have a mild to moderate symptoms - especially since you have yourself identified that you need to work on yourself and that you are eager to learn and determined to change</b> the way you are living to a more meaningful and contended life PLUS you are able to understand-customize-implement the actions steps.</p><p><b data-redactor-tag="b">CBT is a 'doing therapy - Facing your fears - Testing your beliefs and assumptions - Replacing unhelpful habits - Learning new skills</b></p><p><b data-redactor-tag="b">No self-help can work if the person is severely-depressed and barely able to get out of their bed</b> - in these cases their care-giver will have to arrange for one-on-one treatment with a professional.</p><p><b data-redactor-tag="b">Many of the exercises listed here are similar to what the qualified-experience-exposed master-experts while working with a person face-to-face</b>.</p><p>You will have to <b data-redactor-tag="b">experiment with different approaches and then customize those methods and tips that not only resonates with you</b> - but also works and is a good fit for your persona.</p><p><b data-redactor-tag="b">CBT is effective but takes time to master - so you have force yourself to be patient with yourself</b>- as creating and synchronizing of thoughts, emotions and behaviors with the <b data-redactor-tag="b">reality is a slow climb to recovery</b>.</p><p><b data-redactor-tag="b">CBT is a form of talk-therapy where you focus on your present and identify - how you are responding to the stressors and the triggers</b> - and how they are creating mayhem in your inner-world.</p><p><b data-redactor-tag="b">CBT also helps you find ways on how you might change your responses, thought-pattern and beliefs </b>to think-act-respond differently which makes you feel great.</p><p><b data-redactor-tag="b">The goal of CBT is to identify, address and solve your life's most paralyzing problems.</b></p><p>CBT is about <b data-redactor-tag="b">changing your perspective through cognitive-restructuring - this you can do by identifying the triggers which instantly take you to emotionally-distressing states</b>.</p><p>You <b data-redactor-tag="b">first identify the regularly happening mood-patterns and then noting the symptoms and then listing the triggers</b> to help you to understand how your emotions and thoughts are connected with your emotional un-resourceful and negative feelings.</p><p>CBT <b data-redactor-tag="b">also helps you notice how your brain rationalizes decisions you make based on your irrational-fears</b> and then seek the evidence for this thought.</p><p>CBT is about <b data-redactor-tag="b">balancing your thoughts - as our reactions in many of the situations - are result of inherently flawed</b> - thoughts-beliefs-mindset and false-anxious-anticipation.</p><p>Even with a therapist - <b data-redactor-tag="b">the change you are seeking can't happen overnight - that is why you need to create your expectations on learning-modifying-updating-inculcating</b> - skills which makes you handle in more effective manner - whatever challenges your mind and emotions throws your way.</p><p><b data-redactor-tag="b">33 benefits of CBT Interventions and techniques</b></p> <ul><li>1.Learning how to set goals that are realistic and problem-solving.</li> <li>2.Learning how to better manage things like stress and anxiety.</li> <li>3.Learning how to identify situations that you might avoid and gradually approaching feared situations.</li> <li>4.Becoming involved in doing more enjoyable activities like hobbies, social activities, and exercise.</li> <li>5.Learning to identify and challenge automatic negative thoughts </li> <li>6.Journaling and keeping track of your feelings, thoughts, and behaviors</li> <li>7.Mindfulness-based cognitive therapy - Mindfulness involves being aware of your thoughts without judging them</li> <li>8.Cognitive restructuring or reframing - NLP's reframing helps you change the meaning of a belief that is self-harming and also in understanding how and when our anger-fear-anxiety is helpful and when it is not - through Learning about basic cognitive errors, developing mental awareness, challenging your conclusions, replacing your faulty beliefs</li> <li>9.Cognitive journaling helps you in differentiating between the actual event and your immediate interpretations of the event, your Beliefs about the event, how you feel, what you do or other thoughts which impacts your behaviors and helping you Identifying alternative beliefs that would lead to healthier consequences </li> <li>10. Identifying Negative Thoughts</li> <li>11. Learning, inculcating and Practicing New life-Skills</li> <li>12. Problem Solving</li> <li>13. Implementing and Self-Monitoring and course-correction</li> <li>14. Helping you deal with - Depression, Anxiety (including generalized anxiety disorder, panic attacks and panic disorder, and social anxiety disorder),Post-traumatic stress disorder (PTSD), Obsessive compulsive disorder (OCD), Personality disorders, Eating disorders, Medically unexplained symptoms including fatigue and seizures</li> <li>15. Low self-esteem and unusual beliefs and identifying your thought patterns.</li> <li>16. Physical health problems including chronic pain </li> <li>17. Discovering how your thoughts affect your feelings and behaviors PLUS Recognizing how your actions influence your thoughts and emotions</li> <li>18. Determining if your thoughts are accurate - and Replacing faulty thoughts with practical realistic ones</li> <li>19. Facing your fears more effectively</li> <li>20. Understanding that our Thinking can be biased - Thoughts can become biased for many reasons </li> <li>21. And that the Things that we do can have unintended consequences Understanding that our thoughts, feelings, body sensations, and behavior are connected with each other</li> <li>22. A problem at one location can lead to problems at other parts</li> <li>23. Understanding what we do to cope can inadvertently keep a problem going. For example, avoiding situations which make us afraid can prevent us from learning how dangerous those situations truly are.</li> <li>24. Manage symptoms of mental illness</li> <li>25. Prevent a relapse of mental illness symptoms</li> <li>26. Treat a mental illness when medications aren't a good option</li> <li>27. Learn techniques for coping with stressful life situations</li> <li>28. Identify ways to manage emotions</li> <li>29. Resolve relationship conflicts and learn better ways to communicate</li> <li>30. Cope with grief or loss</li> <li>31. Overcome emotional trauma related to abuse or violence</li> <li>32. Cope with a medical illness</li> <li>33. Anything we notice can trigger our thoughts - Thoughts lead to feelings -Actions lead to consequences - CBT focuses on what keeps a problem going Most common maintaining factors that can keep our problems stuck include - Avoidance, Biased memory, Safety behaviors, Biased attention, Biased thinking, Repetitive thinking - like why I have the worst luck, Self-criticism</li></ul> <p><b data-redactor-tag="b">21 Common distortions that happens - which messes with our inner-wellbeing and pay havoc with our emotions </b></p> <ul><li>1.All or nothing thinking - because I failed in this examination - there is no reason to live</li> <li>2.Overgeneralization - If you uttered a word [although only you noticed it] - but you tell yourself - that you are stupid as you never do anything right</li> <li>3.When your brain focuses only on the 1% what you did not manage vs. the 99% of jubilation over what you finished</li> <li>4.When you ignore the positive - and tell yourself that somehow you did well in this event but you are a loser</li> <li>5.Jumping to conclusions- without any rhyme and reason you just assume the negative from even any genuine and innocent signals of others - like - if someone did not respond to your eager-help - I must be bad or unlovable </li> <li>6.Exaggeration and magnification of your follies-mistakes-drawbacks or through<br> minimizing your accomplishments </li> <li>7.Emotional-justification for your feelings being the truth - because I feel this pain - I must have something seriously wrong in me</li> <li>8.Self-belittling should statements - for beating yourself up not doing things differently and as per your perceived assumptions<br> Negative Labeling - like I must be the biggest moron because I did this or failed to do this </li> <li>9.Taking things personally without any valid reasons - I did so much work yet no one appreciated - therefore there is no need put so much efforts</li> <li>10. We are fed incorrect information and that distorts our perception and world-views</li> <li>11. Our habit of thinking fast' and take shortcuts</li> <li>12. Going for arbitrary and logic-lacking interpretations - just due to inner impulsive reactions and urges</li> <li>13. Selective focus - where we focus on one detail taken out of context YET ignoring other more salient features of the situation - and basing the whole plan only on this element</li> <li>14. Irrational Filtering - to ignore all of the positive and good things in life to focus solely on the negative - dwelling on a single negative factor even when have abundance of good things</li> <li>15. Fallacies - when we choose to blame others for our mistakes ALTERNATIVELY assuming that mistake made by others is due to us</li> <li>16. The trap of expecting fairness - because when someone who only looks for fairness in all their experiences will ultimately end up frustrated, irritated, feeling-lost, resentful and unhappy.</li> <li>17. Attaching our self-value, self-worth, self-esteem, happiness-confidence-satisfaction - on others doing something</li> <li>18. Blaming others for how rotten we feel - although only you are responsible for the way you feel or act.</li> <li>19. Expecting everyone else to act, think, behave and change - the way we want them to</li> <li>20. Always being right - and becoming miserable on being proved wrong as being wrong is unacceptable to us</li> <li>21. Expecting that everyone gets punished and rewarded AND immediately for their deeds and Karma - this builds exaggerated sense of expectation of rewards for our good deeds - and resultant feelings of bitterness this does not happen</li></ul> <p><b data-redactor-tag="b">10 Cognitive Behavioral Therapy approaches or methods</b></p> <ul><li>1.Rational Emotive Therapy</li> <li>2.Rational Behavior Therapy</li> <li>3.Rational Living Therapy</li> <li>4.Mindfulness-based cognitive therapy</li> <li>5.Acceptance and Commitment Therapy (ACT -The goal of ACT is to increase psychological flexibility – the ability to Accept your reactions and be present, to Choose a valued direction, and to Take action (ACT).</li> <li>6.Compassion Focused Therapy (CFT) is a treatment for people who experience profound shame and self-criticism</li> <li>7.Dialectical behavior therapy (DBT) addresses thoughts and behaviors while incorporating strategies such as emotional regulation and mindfulness.</li> <li>8.Multimodal therapy suggests that psychological issues must be treated by addressing seven different but interconnected modalities, which are behavior, affect, sensation, imagery, cognition, interpersonal factors, and drug/biological considerations.4 </li> <li>9.Rational emotive behavior therapy (REBT) involves identifying irrational beliefs, actively challenging these beliefs, and finally learning to recognize and change these thought patterns.</li> <li>10. Reframing or cognitive-restructuring</li></ul> <p><b data-redactor-tag="b">60+ Tips on how to Uplift and boost your emotional-mental state using Do-it-yourself CBT - Cognitive Behavior Therapy And get into resourceful states for a meaningful constructive life - thru -Identifying Situation - Identifying your triggers - Identifying your thoughts - Identifying your FEELINGS - Identifying your actual behaviors - THINKING DIFFERENTLY -CHALLENGING THOUGHTS - MAKING CHANGES in your BEHAVIORS - Manage your strong distressing feelings</b></p> <ul><li><b data-redactor-tag="b">1.</b><b data-redactor-tag="b">CBT is a 'doing therapy - Facing your fears - Testing your beliefs and assumptions - Replacing unhelpful habits - Learning new skills</b></li> <li>2.Understand the type of cognitive-distortion happens within you - for this you need to identify and note-down in a diary everything that makes you feel bad-ashamed-guilty-embarrassed-regretful - are the candidate for your analysis - because when you change the way you think, how you feel has to change if you have identified the right trigger-response-cause </li> <li>3.To do this first break upsetting and unsettling events into small-small components</li> <li><b data-redactor-tag="b">4.</b><b data-redactor-tag="b">Identifying Situation Take the most recent situation which made you highly distressed - ask yourself </b></li> <li>I.Who was there - What happened - When did you experience this problem first</li> <li><b data-redactor-tag="b">5.</b><b data-redactor-tag="b">Identifying your triggers - 7 questions to ask</b></li> <li>I.What actually triggered this reaction in you - What went through your mind at the time - you can include your thoughts, beliefs, interpretations, predictions, assumptions, memories, images, or a combination of any of these</li> <li>II.What made you so anxious, angry, or depressed </li> <li>III.What actually happened </li> <li>IV.Do you get into these types of negative mental-emotional states often and frequently </li> <li>V.Which situation or which persons manage to press your triggers and makes you unnerved</li> <li>VI.What thoughts or images went goes through your mind - when you are in this state</li> <li>VII.What exactly in your situation disturbs you</li> <li><b data-redactor-tag="b">6.</b><b data-redactor-tag="b">Identifying your thoughts - what were the most dominating thought in your mind - what was the inner self-talk - write your own - the following 7 are the sample</b></li> <li>I.I am in danger right now </li> <li>II.The worst has already happen </li> <li>III.I can't do anything </li> <li>IV.There is no hope</li> <li>V.Again I screwed-up - I must run away and go far</li> <li>VI.They have all the power</li> <li>VII.I am so unlucky</li> <li><b data-redactor-tag="b">7.</b><b data-redactor-tag="b">Identifying your FEELINGS - Identify all the emotions and put a name as per these two suggestions</b></li> <li>I.Anger, anxiety, terror, rage, feeling like shit, frustration, guilt, shame, sadness, embarrassment etc.</li> <li>II.What physical symptoms did you notice - in case there was any - like palpitations, rapid breathing, difficulty breathing, light-headed, dizziness, shaky, sweaty, hot-flashes or just losing the sense of where you are</li> <li><b data-redactor-tag="b">8.</b><b data-redactor-tag="b">Identifying your actual behaviors and actions that you took - 9 questions</b></li> <li>I.Identify your actual reactions, responses and behaviors </li> <li>II.What you did immediately and in-aftermath - note down all like </li> <li>III.What was your body posture - did you lash-out or hit-back or had the urge of doing it - did you attack or run-away or started arguing or started shouting or started crying or got into your shell</li> <li>IV.Started Avoiding people or places</li> <li>V.Becoming asocial - stopped going out</li> <li>VI.Going to certain places at certain times -like going for shopping at smaller shops and at time when you know there won't be much people</li> <li>VII.Only going with someone else</li> <li>VIII.Try to leave early and escape - if forced into social-situations</li> <li>9.Using these safety-behaviors through avoiding people or situations might help you feel better at that time BUT ensures that your anxiety continues or even increases can also help to keep your anxiety going</li> <li>10. If you don't face people who make you anxious with the intention of overcoming your anxiety or avoid facing difficult situations - you won't be able to find out what will actually happen- so the belief that causes anxiety remains - along with your anxiety.</li> <li>11. Noticing these thoughts, feelings and behaviors take time and practice - the more you practice, the more you will notice them. The more you notice them, the more you will be able to make helpful and effective changes.</li> <li>12. <b data-redactor-tag="b">THINKING DIFFERENTLY - DON'T Assume EVERYTHING YOU feel and think are truth and facts</b> - learn to identify and challenge-objectively all your negative thoughts </li> <li>I.While we cannot stop our thoughts, and we can't control them. Whatever we do, the thoughts are going to happen anyway. But we can choose how we react to them. </li> <li>II.Thoughts are generated randomly and automatically - they are not necessarily true and not necessarily helpful many times</li> <li>III.We can learn and train ourselves to react to thoughts differently.</li> <li><b data-redactor-tag="b">13. </b><b data-redactor-tag="b">CHALLENGING THOUGHTS - ask yourself - Is this thought a fact, or just a thought - 8 methods</b></li> <li>I.Is there another way of looking at it</li> <li>II.What advice would you give to someone else </li> <li>III.Is your reaction in proportion to the actual event - or it is result of distortion that your mental-filters have done</li> <li>IV.Is this really important - will it be still important after say 5 years</li> <li>V.Will someone outsider viewing this situation will feel the same way - then go and check with someone you respect to verify</li> <li>VI.What evidence is there that this thought is true </li> <li>VII.Can there be a different and more objectively-balanced way of looking at it</li> <li>VIII.How learning to respond would add value to my big-picture</li> <li><b data-redactor-tag="b">14. </b><b data-redactor-tag="b">Learning to Disassociating or DISTANCING yourself FROM these THOUGHTS - 7 tips</b></li> <li>I.Facing Fears - through controlled and structured Exposure</li> <li>II.It is the most important step in learning to effectively manage your anxiety -Exposure involves gradually and repeatedly entering feared situations until you feel less anxious</li> <li>III.Locate the problem and brainstorm solutions</li> <li>IV.Creating statements to counteract negative thoughts</li> <li>V.Find new opportunities to think positive thoughts</li> <li>VI.Finish each day by visualizing its best parts</li> <li>VII.Learn to accept disappointment as a normal part of life</li> <li><b data-redactor-tag="b">15. </b><b data-redactor-tag="b">MAKING CHANGES - in BEHAVIORS - DOING these 12 things and doing them DIFFERENTLY</b></li> <li>I.Changing what we normally do can greatly affect the way we feel and think- asking the following question can help</li> <li>II.What helped you cope and get through it</li> <li>III.What did you avoid doing</li> <li>IV.What you could have done differently</li> <li>V.What would someone else have done in that situation [ take a person whom you admire and respect very highly and whose behaviors you are familiar with]</li> <li>VI.In the past did you face the similar situations and handled it more effectively then - what all you did </li> <li>VII.If you are given a second chance what would you do differently</li> <li>VIII.Is it really worth all the emotional trauma that you make yourself go-through</li> <li>IX.Note down several options that you would do differently - if faced with similar situation and people</li> <li>X.Choose to do what works - for you and makes you comfortable in thinking and taking these actions</li> <li>XI.Learning to pause and give little gap between your initial shock and urges to react - can work wonders by helping you see the situation more clearly and to what action to take</li> <li>XII.Divert your attention - Go for a physically-intensive activity - Get a balance of energizing and draining activities - go for a mix of Physical exercise - walk, swim, cycle</li> <li>16. Experiment with various Relaxation and meditation techniques - and choose one that works for you</li> <li>17. Meditation can be effective only when you are calmer internally</li> <li>18. Use prayers in the time when you are feeling completely hopeless</li> <li>19. Help others - be with your loved ones</li> <li>20. Your focus has to be on something within your area of influence and control AND small victories-milestones-wins.</li> <li>21. List all accomplishments [however small] and be proud-of all these - which happened solely as a result of the changes you incorporated within yourself</li> <li>22. Without making excuses or justifying a wrong action or not having done something - be kind to yourself.</li> <li>23. It's easy to get caught up in negative self-talk without even realizing it. But constantly getting down on yourself isn't going to inspire the confidence needed to help yourself feel better.</li> <li>24. Involve yourself in doing what makes you come alive and what you love and which matters to you and that give you a sense of mastery.</li> <li>25. Check if what used to give you joy in the past - try and see if it still makes you feel good - if it does do it more often and it is does not just try something else</li> <li>26. Practice Common sense thinking -because your Interpretation matters - as There is always another way of looking at any situation - and We can choose the comparisons we make </li> <li>27. <b data-redactor-tag="b">Learn and do a behavioral experiment</b></li> <li>I.Identify the belief to be tested - choose the belief that causes you maximum distress</li> <li>II.Plan an experiment that could test the belief </li> <li>III.Identify any obstacles that could make it difficult to carry out the experiment</li> <li>IV.Carry out the experiment -record the result - Reflect on your results and re-rate how strongly you believe in the original belief now</li> <li>V.Provide evidence that supports your assumptions, as well as evidence that does not.</li> <li>28. Role play through visualization and future-pacing techniques of NLP and then in real-time</li> <li>29. Improve your problem solving skills - by proactively seeking challenging tasks and solving them to gain familiarity and confidence in certain situations</li> <li>30. Go for - polishing your social skills</li> <li>31. Learn and practice to be assertive</li> <li><b data-redactor-tag="b">32. </b><b data-redactor-tag="b">6 ways to Manage your strong distressing feelings and attention</b></li> <li>I.Shift your focus of attention - by physically moving to differentenvironment - go somewhere different OR Do and fix that needs cleaning, painting or repairing and you can do it now</li> <li>II.Process your feelings - first feel all your emotions-pains-body reactions and then by sharing with someone close and trusting</li> <li>III.Work on your physical-body - by trying out progressive muscle relaxation, doing vigorous physical activity or exercise, go for a run, swim or stretch</li> <li>IV.Handling big overwhelming tasks - and breaking them into smaller - more achievable steps</li> <li><b data-redactor-tag="b">33. </b><b data-redactor-tag="b">A simple exercise to do - to put all the above focused-deliberations of yours in a structured manner</b></li> <li>I.Create 7 columns in a A4 page or excel sheet</li> <li>II.Note all your responses to above 5 - situation, triggers, thoughts, feelings and your real-time behavior - in 5 different columns </li> <li>III.Read your statement - to feel for yourself the distortions- and then write all the distortion like - all your faulty assumptions,overgeneralization, all or nothing thinking, mental filter and jumping to conclusions or anything else that you note - in the 6th column</li> <li>IV.In the 7th column - you write - what you think is the most appealing rational response - on how you would like to act in future or in hindsight - using and incorporating the change in behavior and actions that from now on you will use</li> <li><a name="what-can-it-help"><b data-redactor-tag="b">34. </b><b data-redactor-tag="b">16 reasons when our emotions becomes problematic - and need to seek help </b></a></li> <li>I.Your Strong feelings go on for too long </li> <li>II.When They interfere with our ability to live our lives </li> <li>III.When They are out of proportion to what most other people would feel in that situation </li> <li>IV.When We become scared of our own body feelings </li> <li>V.When we feel too much unnecessarily </li> <li>VI.When We feel too scared in certain situations</li> <li>VII.When confronted with certain things - we get paralyzed into inaction</li> <li>VIII.We might feel scared by what is going on in our own minds and what we think we might do</li> <li>IX.When we worry too much about what other people will think of us or how they will react</li> <li>X.When we keep reflecting on something embarrassing and then make ourselves a social recluse</li> <li>XI.When we feel too little - like - We may find it difficult to feel pleasure or have fun and relax</li> <li>XII.When we feel hopeless </li> <li>XIII.When we lack the motivation to do anything</li> <li>XIV.When we don't have any reaction - we feel numb due to some trauma</li> <li>XV.When we are unable to regulate our emotions effectively</li> <li>XVI.When we have mood-swings - which oscillates between extremes - often</li></ul> <p><span><br></span></p><p>#whatiscognitivebehaviortherapy, #howtouseselfdirectedCBT, #benefitsofselpracticeCBT, #commondistortionswhichweneedtoworkon, #howtodoityourselfCBT, #reasonswhenouremotionsbecomeproblematic, #howtouseCBTyourself, #onlyyouareresponsibleforimprovingyourlife, #beatthebluesandnegativitiesthroughCBT, #usingCBTtoempoweryourself, #CBTisdoingandactiontherapy, #masterCBTtoovercomeemotionalissues, #changethewayyouthinkandchangeyourlife, #learningtothinkdifferently, #noteverythingyoufeelandassumeistruth</p>