Cognitive Behavioral Therapy

graph LR
Th[[Thoughts]]
Em[[Emotions]]
En[[Environment]]
Be[[Behaviors]]

En --> Th & Em
Th <--> Em
Em <--> Be

Act your way into feeling better + Think your way into feeling better.
10 Cognitive Distortions
1. All-or-Nothing: “I’m a complete failure”
2. Mental Filter: Focusing only on negatives
3. Disqualifying Positives: “That doesn’t count”
4. Jumping to Conclusions:
  - Fortune telling: “I’ll definitely fail”
  - Mind reading: “They think I’m stupid”
5. Magnification/Minimization: Blowing up bad, shrinking good
6. Emotional Reasoning: “I feel anxious, so it’s dangerous”
7. Should Statements: “I should be perfect”
8. Labeling: “I’m an idiot” vs “I made a mistake”
9. Personalization: Everything is your fault
10. Mental Filtering: Only seeing the negative