This essay by the coder 'Loopy' is a wonderfully insightful while blatantly obvious take on procrastination: Things That Aren't Doing the Thing Preparing to do the thing isn't doing the thing. Scheduling time to do the thing isn't doing the thing. Making a to-do list for the thing isn't doing the thing. Telling people you're going to do the thing isn't doing the thing. Messaging friends who may or may not be doing the thing isn't doing the thing. Writing a banger tweet about how you're going to do the thing isn't doing the thing. Hating on yourself for not doing the thing isn't doing the thing. Hating on other people who have done the thing isn't doing the thing. Hating on the obstacles in the way of doing the thing isn't doing the thing. Fantasizing about all of the adoration you'll receive once you do the thing isn't doing the thing. Reading about how to do the thing isn't doing the thing. Reading about how other people did the thing isn't doing the thing. Reading this essay isn't doing the thing. The only thing that is doing the thing is doing the thing. If you're not doing your thing, TEAM-CBT interventions such as the decision making form (demonstrated in the video below), habits & addictions log, TIC/TOC, Problem-solution, and small-steps-for-big-feats can all be helpful in getting you unstuck and moving forward.

The just-world hypothesis  is a cognitive bias that leads people to believe the world is fair, i.e., that individuals get what they deserve and deserve what they get. This belief can offer comfort and a sense of predictability in a chaotic world. If good things happen to good people, it suggests that staying “good” might protect us from harm. But this mindset also has a darker side: it can lead to victim-blaming, self-judgment, and a lack of empathy for those who are suffering. You might notice this bias in your own thinking when something painful happens: “Maybe I caused this,” “I must have done something wrong,” or “If I were better, this wouldn’t have happened.” These thoughts don’t come from truth; they come from the very human wish to feel in control. Unfortunately, they often increase shame and anxiety, which can interfere with healing. CBT therapy can help you recognize how this belief may be shaping your emotional world. Together with a therapist, you can explore the thoughts underneath it, look at where they originated, and consider how they may have helped you cope - and yet may now be holding you back. Letting go of the idea that everything happens for a reason doesn’t mean giving up on fairness. I t means making space for self-compassion and clarity. When life is painful, it doesn’t mean you failed. Bad things happen to good people every day. CBT offers practical tools to help you make sense of these experiences without blaming yourself, and it supports you in moving forward with strength and care.

Distress tolerance is one of the four core skills taught in dialectical behavior therapy (DBT). DBT is a type of therapy that helps people learn to manage their emotions and behaviors in a healthy way. Distress tolerance skills are especially helpful for people who experience intense or frequent negative emotions. Picture Credit: CONCEPT at Palo Alto University One of the most well-known distress tolerance skills is ACCEPTS. ACCEPTS is an acronym for the following skills: Activities : Engaging in activities that you enjoy and find distracting, such as going for a walk, listening to music, or spending time with loved ones. Contributing : Doing something nice for someone else, such as volunteering, running an errand for a friend, or simply offering a listening ear. Comparisons : Reminding yourself that everyone experiences difficult emotions and that your situation is not unique or hopeless. Emotions : Allowing yourself to feel your emotions, even if they are unpleasant. Trying to suppress or avoid your emotions will only make them worse in the long run. Pushing away : Putting the situation that is causing you distress on hold for a while, so that you can come back to it later with a clearer head. Thoughts : Distinguishing between helpful and unhelpful thoughts. Challenging unhelpful thoughts can help you to reduce your distress. Sensations : Focusing on your physical sensations, such as the feeling of the wind on your skin or the taste of food in your mouth. This can help to ground you in the present moment and take your mind off of your negative emotions. How to use ACCEPTS DBT SKills To use ACCEPTS, simply go through the acronym and choose the skills that are most likely to be helpful for you in that moment. For example, if you are feeling overwhelmed by anxiety, you might try the following: Activities: Go for a walk, listen to calming music, or do some deep breathing exercises. Contributing: Call a friend or family member and offer to listen to them talk about their day. Comparisons: Remind yourself that everyone experiences anxiety from time to time and that your feelings are valid. You're doing better than many other people. Emotions: Allow yourself to feel your anxiety, even if it is uncomfortable. Trying to suppress or avoid your anxiety will only make it worse in the long run. Pushing away: If you are feeling particularly overwhelmed, you might try putting the situation that is causing you anxiety on hold for a while. You can come back to it later when you are feeling calmer. Thoughts: Challenge any unhelpful thoughts that you are having about yourself or the situation. For example, if you are thinking "I'm a failure," you could challenge that thought by asking yourself if there is any evidence to support it. Sensations: Focus on your physical sensations, such as the feeling of your feet on the ground or the sound of your breath. This can help to ground you in the present moment and take your mind off of your anxiety. It is important to note that there is no one-size-fits-all approach to using ACCEPTS. What works for one person may not work for another. The best way to find out which skills are most helpful for you is to experiment and see what works best. Tips for using ACCEPTS DBT Skills Here are a few tips for using ACCEPTS effectively: Be creative . There are many different ways to implement each of the ACCEPTS skills. For example, if you are not sure what activities to do to distract yourself, you can try making a list of things that you enjoy doing and then choosing something from the list. Be patient. It takes time and practice to learn how to use ACCEPTS effectively. Don't get discouraged if you don't see results immediately. Be kind to yourself. Everyone experiences difficult emotions from time to time. It's important to be patient and understanding with yourself when you are feeling distressed. ACCEPTS is a powerful set of skills that can help you to manage distress in a healthy way. It is important to note that ACCEPTS is not a magic bullet. It will not eliminate all of your negative emotions. However, it can help you to cope with them in a more effective way. If you are struggling to manage your emotions, talk to a mental health professional about learning ACCEPTS and other distress tolerance skills.

Cognitive Behavioral Therapy (CBT) is a powerful tool for understanding the connection between thoughts, emotions, and behaviors. At its core, CBT posits that the ways we interpret events (our appraisals) directly influence our emotional responses. Emotional specificity within CBT takes this principle a step further, proposing that certain classes of appraisals predictably lead to specific classes of emotions. For instance... When someone interprets a situation as involving a significant loss , this appraisal typically gives rise to emotions like sadness or grief. Appraisals of threat , where an individual perceives potential harm to their safety, self-esteem, or values, tend to evoke fear or anxiety. Violation  appraisals, i.e., when someone perceives injustice, disrespect, or betrayal, often result in anger. This framework offers a precise way to dissect emotional experiences. If you struggle with pervasive anger, a CBT practitioner can guide you to uncover whether you habitually perceive situations through the lens of fairness and justice. Likewise, fif you are battling anxiety, examining your tendency to overestimate threats or dangers can reveal the root of their emotional distress. Emotional specificity is also crucial in tailoring interventions. Techniques like cognitive restructuring are most effective when applied to the specific thought patterns tied to the emotion in question. For instance, addressing catastrophic thinking is key for anxiety, while challenging rigid beliefs about fairness may help alleviate anger. By understanding how specific appraisals drive distinct emotions, CBT not only enhances emotional insight but also empowers individuals to reshape their thought patterns. This emotional precision transforms the therapeutic process, enabling clients to respond to challenges with clarity and resilience.

In Cognitive Behavioral Therapy (CBT), core beliefs are deeply held convictions about ourselves, others, and the world. These beliefs, often unspoken and formed through early life experiences, act as internal lenses. They shape how we interpret events and influence our automatic thoughts and emotional responses. For instance, if you have a core belief of being "unlovable" you might interpret a friend's brief unavailability as personal rejection, and feel anxious or sad. Conversely, another person without this belief might view the same situation as a result of the friend's busy schedule, eliciting no negative emotion. These core beliefs are self-sustaining: like a powerful magnet, they tend to attract evidence that confirms them and dismiss or distort information that contradicts them. This reinforcement can perpetuate unhelpful thinking patterns and emotional distress. Recognizing and challenging these core beliefs is a fundamental aspect of CBT. By identifying and restructuring unhelpful core beliefs, clients can alter their interpretations of events, which in turn can lead to more balanced emotional responses and healthier interactions with the world. Here is a bit more information on this rich topic:

Learned helplessness occurs when individuals repeatedly experience situations beyond their control, causing them to feel powerless in changing outcomes. Initially studied by psychologist Martin Seligman, this phenomenon arises from the belief that one's actions are ineffective, no matter how hard they try. In adults, consistent experiences of helplessness such as ongoing job rejection, abusive relationships, chronic illness, or repeated failures, can significantly impact mental health and lead directly to depression. The connection is rooted in cognitive patterns. When adults frequently perceive their circumstances as uncontrollable, they begin to internalize feelings of inadequacy and hopelessness. Over time, they may stop attempting to improve their situations, convinced their efforts are futile. This passivity and resignation closely mirror symptoms of depression, such as persistent sadness, lack of motivation, withdrawal from social activities, and diminished self-worth. For example, someone who is repeatedly criticized at work may gradually stop speaking up in meetings as they come to believe that their input doesn't matter. This silence becomes a learned response, amplifying feelings of despair and reinforcing a depressive mindset. Such individuals often struggle to recognize opportunities for change, thus perpetuating a vicious cycle where helplessness and depression fuel each other. Fortunately, awareness can lead to change. Therapeutic approaches, especially cognitive-behavioral therapy (CBT), effectively address learned helplessness by helping people reframe their thoughts and regain a sense of agency. Encouraging small steps toward achievable goals rebuilds confidence and can break the cycle of negativity.

Operant conditioning is a psychological concept developed by behaviorist B.F. Skinner. At its core, it’s a method of learning in which behaviors are influenced by their consequences. Simply put, actions followed by rewards tend to be repeated, while those followed by punishment are less likely to occur again. There are four key components of operant conditioning: positive reinforcement, negative reinforcement, positive punishment, and negative punishment. Positive reinforcement  involves adding something pleasant to encourage behavior (like praise or a treat). Negative reinforcement  removes something unpleasant to increase a behavior (like turning off a loud alarm when you buckle your seatbelt). Positive punishment  adds something unpleasant to reduce a behavior (such as a scolding). Negative punishment  removes something pleasant to decrease a behavior (like losing screen time). Source: Washington State University This method is widely used in shaping human behavior, from parenting and education to therapy and even workplace management. For example, teachers use praise to encourage participation, parents use time-outs to reduce tantrums, and employers offer bonuses to boost productivity. When trying to build new habits or improve relationships, rewards are generally more effective than punishment for shaping behavior, especially in the long term. When someone’s positive actions are recognized and rewarded, they are more likely to repeat them. This principle can be applied in everyday situations, like complimenting a partner for being a good listener or giving a child a sticker for completing chores. Positive reinforcement encourages people to repeat desired actions by creating a sense of motivation and trust. It helps clearly define what behaviors are valued and builds internal motivation, rather than relying on fear or avoidance. While punishment can stop unwanted behavior temporarily, it often fails to teach better alternatives and can lead to resentment or conflict, particularly in close relationships. Though setting boundaries is important, using rewards to highlight and encourage positive behavior tends to foster more lasting, meaningful change. The beauty of operant conditioning lies in its simplicity and effectiveness. By understanding how consequences shape behavior, we can intentionally encourage growth, not just in others, but in ourselves. We all can learn how to use it as a powerful tool for creating positive change, one action and one reward at a time.

Behavioral Activation (BA) is a powerful and evidence-based intervention for depression  that focuses on helping individuals re-engage with meaningful activities to improve mood and well-being. Beyond exploring thoughts and emotions, CBT weaves in BA to prioritize action that breaks the cycle of avoidance and inactivity that often accompanies depression. How Does Behavioral Activation Work in Depression Treatment? Depression can lead to withdrawal from daily activities , which in turn reduces opportunities for positive experiences and reinforces feelings of sadness, fatigue, and hopelessness. BA works by identifying and gradually increasing engagement in rewarding activities  to boost motivation and restore a sense of enjoyment. Key steps in Behavioral Activation in depression treatment include: Tracking Activities & Mood : Patients monitor their daily routines to identify patterns of avoidance and inactivity. Identifying Meaningful Activities : Patients pinpoint activities that previously brought joy, fulfillment, or a sense of accomplishment. Setting Small, Achievable Goals : Instead of waiting to feel motivated, patients start small  (e.g., taking a short walk, calling a friend) and gradually increase their level of engagement. Overcoming Barriers: CBT, as the overarching umbrella round BA, helps patients address negative thinking patterns that might prevent them from participating in activities. Reinforcing Positive Changes: As patients ople become more active, they experience small boosts in mood, which creates a positive feedback loop  that counteracts depression. Why is Behavioral Activation Effective? Research shows that BA is an effective element of cognitive-behavioral therapy (CBT)  and even outperforms medication in some cases . It is especially beneficial because it focuses on practical, real-life changes  rather than just talking about events in your life. For those struggling with depression, small steps toward meaningful activity can lead to big improvements  in mood and overall quality of life. If you're feeling stuck, talk to a therapist to see how Behavioral Activation can be a helpful tool to get back on track.

In Acceptance and Commitment Therapy (ACT), values and goals serve different but complementary functions in shaping a meaningful life. Values are guiding principles that define who we want to be and how we want to act in the world, while goals are the concrete steps we take to manifest those values. Dr. Russ Harris , a leading ACT practitioner, explains, “Values are like a compass: they give us direction and keep us on track when life gets difficult. Goals are the things we try to achieve along the way.”  In other words, values are ongoing and never fully completed, while goals have a definite endpoint. For example, if someone values kindness, they may set goals such as volunteering at a shelter or calling a friend in need. However, once the goal is achieved, the value of kindness remains and can continue to inspire new actions. Goals are like milestones along the journey, but values define the path itself. One of the key benefits of distinguishing between values and goals is resilience. If we attach our sense of fulfillment solely to achieving specific goals, we may feel lost or disappointed when circumstances prevent us from reaching them. However, if we focus on living in alignment with our values - regardless of external outcomes - we can maintain a sense of purpose even in adversity. By clarifying our values and setting goals that align with them, we create a life that is rich with meaning and psychological flexibility. As Harris emphasizes, “The moment you start living by your values, you have already succeeded, regardless of the outcome.” Therapy can help you identify, articulate, and embrace a life led by your values.

“I should exercise more.” “I shouldn’t feel anxious.” “They should know better.”These kinds of thoughts may sound familiar. In Cognitive Behavioral Therapy (CBT) they are known as “should statements.” Should statements can feel motivating at first, but they often create unnecessary guilt, pressure, or resentment. When directed at ourselves, they set up rigid rules that are hard to meet, fueling self-criticism. When directed at others, they can leave us frustrated and disconnected. A powerful way to work with should statements is through a CBT method called the semantic technique.  The idea is simple: rather than trying to force yourself (or others) into a “should,” reframe the statement into language that reflects choice, wishes, preference, or reality. This small shift in words can create a big shift in mindset. For example: Instead of “I should exercise,”  try “I’d like to exercise because it helps me feel strong and clear-headed.” Instead of “They shouldn’t be late,”  try “I prefer when people are on time, but sometimes delays happen.” Instead of “I shouldn’t feel anxious,”  try “It’s wish I didn't feel as anxious, but it’s a normal human response.” This technique works because language shapes emotion. By softening rigid “shoulds” into flexible preferences or acknowledgments, we reduce guilt and shame and increase self-compassion. We also leave more room for problem-solving. A statement like “I’d like to exercise”  can lead to brainstorming realistic ways to move your body, rather than dwelling on failure. Practicing the semantic technique takes time, but it’s a skill that builds resilience. Next time you catch a “should,” pause and try swapping it out. You may find that life feels less like a list of demands, and more like a set of choices aligned with your values. You can see more from Dr. David Burns, founder of TEAM-CBT on the topic of "shoulds", here .

Does the thought of vomiting send shivers down your spine? If so, you might be one of the many people who struggle with emetophobia . Emetophobia, or the intense fear of vomiting, is a specific phobia that can significantly disrupt daily life. This phobia can include the fear of vomiting in public, seeing vomit, watching others vomit, or feeling nauseated. People with emetophobia often go to great lengths to avoid situations that might trigger their fear, which can lead to severe restrictions in social, educational, and professional activities. It can significantly impact your daily life, causing anxiety and avoidance behaviors. Good news: Emetophobia is treatable with effective therapies like Cognitive Behavioral Therapy (CBT) and exposure therapy. Understanding Emetophobia Emetophobes experience intense fear and anxiety around the possibility of vomiting. This fear can be triggered by various situations, such as seeing someone else vomit, feeling nauseous, or even just the thought of vomiting. The fear can be so overwhelming that it leads to avoidance behaviors, such as skipping meals, avoiding social situations, or traveling long distances. How CBT Can Help Cognitive Behavioral Therapy (CBT)  is one of the most effective treatments for emetophobia. CBT works by helping individuals understand the thoughts and behaviors that trigger their phobia. Through CBT, a therapist helps the person challenge and change their unhealthy beliefs related to vomiting, and learn to manage their anxiety. Techniques might include thought restructuring to combat negative thinking patterns and behavioral experiments to test the beliefs in a controlled manner. Exposure Therapy for Emetophobia Exposure Therapy  is another crucial component in treating emetophobia. This therapy involves gradually and systematically exposing the person to the thought, images, or situations related to vomiting. The idea is to desensitize the individual to their fears by increasing their tolerance to anxiety-inducing stimuli. The exposure must be done gradually, starting from less fearful situations to more challenging ones, and is often combined with relaxation exercises to manage anxiety during exposure. For more in-depth guidance and resources on emetophobia, the website EmetophobiaHelp.org  is an excellent place to start. It provides comprehensive information on the nature of emetophobia and details various treatment methods, including personal stories and support options. This site emphasizes the importance of seeking professional help and offers tools and encouragement for those looking to overcome this challenging condition. The Road to Recovery Emetophobia can be a debilitating condition, but CBT and exposure therapy can equip you with tools to manage your anxiety, reduce avoidance behaviors, and live a life free from fear. If you suspect you have emetophobia, reach out to a mental health professional who specializes in anxiety disorders. With the right treatment, you can overcome emetophobia and live a full and enjoyable life.

Everyone has a sleepless night every now and then. What we do - and don't do - during the day, how we eat, what we drink, how much we exercise, our environment, our mental health, and how much stress vs. pleasurable activities we have in a typical day all influence the quality of our sleep. When insomnia hits for a night or two, it is easy to catch up. But when it becomes a chronic issue, it needs to be addressed before your health starts to suffer. One of the most effective and widely recommended treatments for insomnia is cognitive behavioral therapy (CBT). There are two models of understanding and treating insomnia in CBT. The first approaches insomnia as the main focus of treatment. It starts by addressing behavioral modification, i.e., how long you stay in bed, and then moves on to address your beliefs about sleep. This line of treatment is often referred to as CBT-I, or cognitive-behavioral therapy for insomnia. CBT-I is shown to work better than sleeping pills, with no side effects! There are several self-help apps and websites for CBT-I. Personally, I recommend  cbtforinsomnia.com , a five-week online intervention with some clinical oversight. A second model of looking at insomnia is to view it as a symptom of another, bigger emotional health problem. Often times, insomnia is a consequence of depression or anxiety. For example, patients with excessive anxiety and worry may have trouble falling asleep as their mind starts racing - worrying about tomorrow's to-dos or ruminating about past events - the minute they lay their heads on the pillow. In this case, treating the underlying disorder (anxiety) with an approach such as TEAM-CBT will lead to the insomnia resolving itself short-term. In either case, a well trained CBT therapist may be able to guide you on your path to a good night of restful sleep!