Learn to notice difficult thoughts and feelings about a task without getting stuck, and take small steps aligned with your values.

Identify and schedule small, achievable activities, acting 'as if' to help improve mood and energy, even when motivation feels low.

Challenge rigid 'must-be-perfect' rules and fears of making mistakes to find a more flexible and realistic approach.

Notice fears about speaking up, make space for discomfort, and practice communicating in line with your values (like honesty or self-respect).

Challenge thoughts that hold you back from speaking up and practice expressing your needs or opinions clearly and respectfully.

Examine your worries to see if they are solvable problems or 'what if' thoughts, and learn ways to challenge unhelpful worry cycles.

Learn techniques to challenge the thoughts fueling an urge and find ways to manage or resist it.

Challenge anxious thoughts and predictions about social situations, and find ways to reduce avoidance or safety behaviors.

Notice perfectionistic rules without getting caught by them, accept the discomfort of 'good enough,' and focus on actions driven by your values.

Learn to make space for social anxiety rather than fighting it, allowing you to participate more fully in meaningful social interactions.

Learn to notice and make space for feelings of overwhelm without struggling, ground yourself in the present, and choose small actions that matter.

Notice difficult thoughts and feelings without letting them dictate your actions. Connect with what matters and take small steps towards valued activities.

Learn to observe self-critical thoughts as mental events without getting caught up in them, creating space for self-compassion.

Understand the triggers and thoughts contributing to feeling overwhelmed, and find practical steps to regain a sense of control.

Identify harsh self-talk, spot unhelpful thinking patterns, and build a more balanced and fair self-perspective.

Learn ways to notice and accept the feeling of an urge without letting it control your actions, helping you focus on what matters most.

Understand the thoughts holding you back from a task and find strategies to get started.

Learn to notice worrying thoughts without getting tangled in them, allowing you to focus your energy on actions that truly matter to you.