Cognitive Distortions
Seeing only the WORST possible outcome of a situation (i.e. If I get fired, I'll be homeless)
Catastrophizing
A slow breathing technique that helps calm the nervous system
Deep Breathing
Trouble falling or staying asleep.
Insomnia
Getting enough rest to support mental health.
Sleep
Personal beliefs and principles that matter most to you and guide how you live, make decisions, and treat others
Values
The belief that things should be a certain way. (i.e. “I should always be perfect.”)
Should Statements
Writing down thoughts and feelings to increase self-awareness.
Journaling
Headaches, stomachaches, or muscle tension caused by stress.
Physical Symptoms of Stress or Somatic Symptoms
Moving your body to reduce stress and boost mood.
Physical Activity/Movement
The practice of paying attention to the present moment on purpose and without judgment.
Mindfulness
The assumption that emotions reflect the way things really are. (i.e. "I feel anxious, so something bad is definitely going to happen.”)
Emotional Reasoning
Reaching out to a trusted person for emotional support.
Social Support
Difficulty focusing, racing thoughts, or forgetfulness during stressful times.
Cognitive Symptoms of Stress
Eating regularly to support emotional regulation
Nutrition
The ability to cope with emotional pain or stress without making the situation worse (i.e. Food Planning)
Distress Tolerance
Interpreting the meaning of a situation with little or no evidence. (i.e. “I just know this won’t work out.”)
Jumping to Conclusions
Doing something enjoyable or meaningful to improve mood.
Behavioral Activation
Feeling irritable or easily frustrated.
Emotional Reactivity
Setting limits to protect your time and energy.
Boundaries
A psychological concept that describes how much a person believes they have control over the events in their life. (hint: internal and external)
Locus of Control
Exaggerating or minimizing the importance of events. (i.e. You might believe your own achievements are unimportant or that your mistakes are excessively important, "This mistake is huge" or "My success doesn't matter"
Magnification/Minimization
Challenging unhelpful thoughts with evidence and balanced thinking.
Cognitive Restructuring or Challenging
Withdrawing from activities or people you usually enjoy.
Social Withdraw
Being kind to yourself during difficult moments.
Self Compassion
A mental health concept that describes the zone of arousal in which a person can function effectively and cope with stress.
Window of Tolerance