Cognitive Behavioral Therapy Made Simple: 10 Strategies for Managing Anxiety, Depression, Anger, Panic, and Worry

by Seth J. Gillihan

Do enjoyable activities. Think helpful thoughts. Face your fears. Be present. Take care of yourself.

CBT includes both a cognitive component, which focuses on changing problematic patterns of thinking, and a behavioral component, which helps develop actions that serve us well.

Mindfulness is grounded in the idea that we can relieve suffering by focusing our attention on our experiences in the present moment, as opposed to ruminating on the past or worrying about the future. Mindful awareness also includes a deliberate openness to our reality.

I like to organize the techniques of CBT under the headings “Think” (cognitive), “Act” (behavioral), and “Be” (mindfulness).

First, remember that you’re worth taking care of. Our society, for the most part, treats self-care as a self-indulgent luxury, when in fact it is not only essential for your well-being, but also benefits the people in your life. Along those lines, I hope you surround yourself with people who care about you and bring out the best in you, and that you nurture your closest connections.

No matter what you’re going through, make every effort to serve others. Just as self-care isn’t selfish, service to others is not really self-sacrifice, and helps us the most when we’re struggling.

And finally, remember to practice gratitude as often as possible, which is one of the kindest things you can do for yourself. Remind yourself of all you have, even when things are far from perfect. Gratitude doesn’t deny our problems, but it does lighten their weight.