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“Supposing a tree fell down, Pooh, when we were underneath it?”
“Supposing it didn’t,” said Pooh after careful thought.
Piglet was comforted by this.

—A.A. Milne

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My life has been full of terrible misfortunes, most of which never happened.

—Michel de Montaigne

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It is a capital mistake to theorize before one has data.

—Arthur Conan Doyle

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There is nothing either good or bad
but thinking makes it so.

—Hamlet

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Don’t believe everything that you think.

—Allan Lokos

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Hard times
ain't gonna rule my mind
no more

—Gillian Welch

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The cognitive behavioral model

Cognitive restructuring

Feared-outcome 4-step contemplation

3-step practice for coping with overwhelm

Automatic thoughts

8 cognitive distortions & their antidotes

Cognitive distortions, all on one page

Catch it, check it, change it

Thought record · Thought log w/ example

Thought and evidence journal

Book: Overcoming Unwanted Intrusive Thoughts

CBT psychoeducation

Putting thoughts on trial

Socratic questions

Practice exercises

Behavioral activation

Challenging negative thoughts

Behavioral experiment

Radical acceptance practice

What is anxiety?

What could happen vs what will happen

Worry time

Worry coping cards

Activity schedule (w/ values-based action)

Alternative weekly schedule for behavioral activation

Activity list

Exposure · Exposure tracking log

Creating an exposure hierarchy

The cycle of anxiety

Coping skills for anxiety

Decatastrophizing

Panic symptoms, thoughts, medical reality

Progressive muscle relaxation

CBT tools

Book: Thoughts and Feelings

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