Tools for catching, testing and reshaping thoughts.
Put a thought on the stand and weigh the evidence
All the cognitive distortions, and which ones you fall into
Follow a hot thought down to the belief underneath it
Face a fear one rung at a time and watch the distress come down
Do one small thing first. Let the mood catch up
Walk a catastrophe back to what will probably happen
Stop arguing with a belief. Test it and log what happens
Sort a worry: make a plan, or park it until worry time
For guilt: slice up what happened and see what was really yours
A wind-down, a worry dump, a steady wake time, and a plan for when you can’t sleep
Map your early warning signs at each level, and what to do in each zone