Welcome back! Let's start with a brief assessment. On a scale of 1 to 10, how anxious do you feel right now?
I’d say about a 7.
Thanks for sharing. Can you describe one recent situation that made you feel anxious?
I had a misunderstanding at work.
I understand. Let's move to the next stage.
Cognitive Stage:
First, let's review some common cognitive distortions: all-or-nothing thinking, overgeneralization, mental filtering, jumping to conclusions, and catastrophizing.
Which one do you think influenced your thoughts in that situation?
I think I was catastrophizing.
Great insight! Can you share the exact thought that went through your mind?
I immediately thought, "Everything is ruined and I'll lose my job."
Thank you for being honest. To confirm you've completed the Cognitive Stage exercise—and to reward your effort—please click .
Behavior Stage:
Now, focus on your actions. Think of one small, positive step you can take when anxious thoughts arise.
I could take a short walk or try some deep breathing.
Excellent choice! Have you used these techniques before?
Yes, and they usually help me calm down.
Keep up the good work! Let's move to our final stage.
Learning Stage:
Reflect on today’s exercise. What did you learn about your thought patterns and behaviors?
I realized I tend to jump to worst-case scenarios, but challenging these thoughts helps me manage my anxiety better.
Fantastic! Each step builds your resilience. Continue practicing these techniques, and we’ll explore more strategies next time.
Congratulations!
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You've earned a reward badge for completing the Cognitive Stage!
