1. Daily Mood Log
1.1. Make a Table
1.1.1. Event
1.1.1.1. Emotions
1.1.1.1.1. ANTs
2. Your Self Defeating Beliefs
2.1. Vertical Arrow Technique
3. Modifying a self defeating belief
3.1. 1. Cost Benefit Analysis
3.2. 2. Revise the Belief
3.3. 3. Put the Belief to the Test
4. Worst possible outcome/What If
4.1. Helps you uncover a terrifying fantasy that triggers this anxiety
4.2. Whats the worst that could happen if this was true
4.2.1. Keep asking this to the answer you get
4.3. How likely is it to happen?
4.4. Can I live with it if it did happen
5. Compassion
5.1. How would I talk to a dear friend who had a similar problem?
5.2. Role Play
5.2.1. The other person tells you about their problem exactly as if it was happening to them
5.2.2. You respond and try to figure out a solution
6. Truth Based
6.1. Examine the Evidence
6.1.1. Analyze the data available to you
6.1.2. What's the evidence for this claim
6.2. Experimental Technique
6.2.1. How can I test this?
6.3. Survey Based
6.3.1. Ask your friends/specific people about it
7. Logical and Semantic
7.1. Think in shades of GRAY
7.1.1. Dont evaluate yourself as Winner/Looser
7.2. Process v/s Outcome
7.2.1. Evaluate yourself based on Process/effort
7.2.2. Don't evaluate yourself on the outcome
7.2.3. We control our effort - Not the outcome
7.2.4. Gita
7.2.4.1. "Karmanye wadhikaraste maa faleshu kadachana"
7.3. Semantic MEthod
7.3.1. Substitute kindler gentler language for emotionally colorful words
7.3.2. Don't should all over yourself
7.3.2.1. Only 3 valid uses of SHOULD in english language
7.3.2.1.1. MORAL
7.3.2.1.2. LEGAL
7.3.2.1.3. UNIVERSAL LAWS
7.3.3. Stop being ABSOLUTE about things
7.4. Get specific
7.4.1. Dont use vague generalizations
7.4.1.1. I am a failure
7.4.1.2. I always fail at this
8. Quantitative
8.1. Self Monitoring
8.1.1. Count your -ve thoughts daily
8.1.1.1. on a wrist counter
8.1.2. The act of counting will bring them down
8.2. Worry Breaks
8.2.1. Schedule time to feel anxious/depressed etc
8.2.1.1. Dont fight the feelings
8.2.1.2. GO all out
8.2.2. Paradoxically they allow you to feel relaxed at other times
9. Exposure
9.1. Gradual
9.1.1. Step by Step
9.1.1.1. One small step at a time
9.2. Flooding
9.2.1. Expose yourself to it all at once
9.3. Distraction
9.3.1. For example
9.3.1.1. In an MRI machine
9.3.1.1.1. Distract yourself with - counting your breaths
9.3.1.1.2. Meditation
9.3.1.1.3. Counting down
10. Anti-Shyness
10.1. Smile and Hello
10.1.1. Smile and say hello to 10 strangers every day
10.2. Flirting
10.3. Rejection Practice
10.3.1. Try to accumulate as many rejections as possible
10.3.2. Instead of trying to get a date, make it a goal to get rejected 10 times a week
10.3.3. It is paradoxical and very liberating
10.4. Self-Disclosure
10.4.1. Dont hide your feelings.
10.4.1.1. Disclose your feelings openly
10.4.2. The real problem is not the SHYNESS
10.4.2.1. But the SHAME you feel
10.4.3. Without the Shame, the shyness can be endearing
10.4.3.1. Vulnerable and charming
10.4.4. PARADOX
10.4.4.1. Acknowledging your feelings makes them disappear
10.4.4.2. Fighting your feelings makes them persist inside of you
11. Anti-Procrastination Techniques
11.1. Pleasure Predicting
11.1.1. Schedule activities
11.1.2. Predict how satisfying and rewarding each activity will be from 0% to 100%
11.1.3. After completing, record how satisfying/rewarding it really was
11.1.4. Notice the difference in prediction and reality
11.2. Little Steps
11.2.1. Break big tasks into small peices
11.2.2. Start on the smallest tasks
12. Acceptance Paradox
12.1. Probably the MOST powerful Technique in the book
12.2. When you resist - It persists
12.3. When you accept - it flows through you and doesn't persist inside of you
12.3.1. The critics stop because there is nothing to fight against
12.4. Once you accept that
12.4.1. You are defective
12.4.2. You won't always be happy
12.4.3. That you will struggle
12.4.4. You get a sense of calm and joy
12.4.4.1. At a META level
12.4.4.2. You can abstract yourself from the mundane