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60 results (expanded search) for "علاج معرفي"
Psychological
Spot the Ten Cognitive Distortions
Run your current thought through the list of ten to pinpoint exactly which mental trap caught you.
Parenting
Treating Nature Deficit
Two hours weekly in nature (Louv) = minimum dose for child's mental health.
Psychological
Cognitive Reappraisal
Instead of suppressing emotion, reinterpret the situation generating it.
Psychological
Stimulus Control Therapy
If not asleep in 20 min, get up. Don't force sleep.
Psychological
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Automatic Thought Record
Catch today's most painful automatic thought and break it into facts and alternative interpretations.
Social
The Graded Social Exposure Ladder
Build a 5-7 step ladder of social situations ordered from least to most anxiety, climb one rung per week.
Psychological
RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Leadership
10-Bias Audit
Before any major decision, check 10 common cognitive biases that may distort your judgment.
Social
The Seven-Second Pause Rule
After your speaker pauses, count seven seconds before you speak to surface what lies beneath the first line.
Psychological
Leaves on a Stream
Place each thought on a leaf and watch it drift down a stream.
Psychological
Inner Child Visit
Imagine the child you were at 7 — what do they need from you now?
Psychological
Counter-Statements
For each negative thought, frame 3 counter-statements with evidence.
Psychological
Overgeneralization Decoding
"Always", "never", "everyone", "no one" signal overgeneralization.
Professional
Pre-Mortem Analysis
Imagine your decision failed a year from now and write the reasons today — preventing 70% of catastrophes.
Digital & AI
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Max 5 browser tabs. Every 6+ = close or save to read-later.
Psychological
Downward Arrow Technique
Drop your anxious thought down by asking "and what would that mean?" until you reach the core belief beneath it.
Psychological
Behavioral Experiment for a Prediction
Turn your anxious prediction into a testable hypothesis, then act and collect data.
Psychological
Worry Postponement Window
Log your worry now and postpone it to a designated 15-minute window in your day.
Psychological
ABC Model Map
Event (A) → Belief (B) → Consequence (C): break the assumption that events cause emotions directly.
Psychological
Socratic Dialogue with a Stubborn Thought
Interrogate your thought with seven Socratic questions until it loses automatic authority.
Psychological
Decatastrophizing
Break "imagined worst" into realistic probabilities and your coping capacity.
Psychological
Should-Statement Reframe
Replace rigid "should" with flexible "prefer", lift pressure on yourself and others.
Psychological
Passengers on the Bus
You're the bus driver. Hard thoughts are noisy passengers, but you stay on the road.
Psychological
Self-Compassion Friend Letter
Write what your dearest friend would say in your worst moment.
Psychological
Self-Compassion Break
Three sentences in a moment of suffering: this is pain, I'm not alone, let me be kind to me.
Psychological
Vagus Nerve Neck Stretch
Simple head tilt 30 sec each side activates vagus nerve.
Psychological
Neurogenic Tremor
Spontaneous muscle tremor after a position — discharges deep nervous tension.
Psychological
Secondary Emotion Labeling
Under anger lies pain or fear — ask what's the original emotion.
Psychological
Pre-Sleep 4-7-8 Breath
Inhale 4, hold 7, exhale 8 — repeat 4 times. Hardest people sleep.
Psychological
Pre-Sleep Brain Dump
Write everything on your mind on paper 10 min before sleep — empties it.
Psychological
Symbolic Self-Portrait
Draw self as symbol/animal/scene — discover self unconsciously.
Psychological
Ethical Will
Write what you want to bequeath to descendants — discover what matters.
Psychological
Downward Arrow Technique
Under every negative thought, deeper one. Reveal with "what does this mean?"
Psychological
Universalization Question
Your negative thought — if someone else thought it, would you agree?
Psychological
Meaning Making in Crisis
In worst moments, seek meaning — eases pain.
Psychological
Mountain Meditation
Imagine self as mountain — storms pass, you remain.
Psychological
Pain Mindfulness
Pain + resistance = suffering. Pain - resistance = just pain.
Professional
Mono-Tasking
Multitasking myth — one task an hour.
Professional
Phone in Drawer Rule
Phone in closed drawer during deep work — not on desk.
Professional
Opportunity Cost Audit
For each "yes" this week, write the implicit "no" that came with it.
Professional
Letter From Wise Self
When tired, write a letter from your "self" at 80 to your "self" today.
Social
Five-Layer Boundary Map
Map your boundaries across five layers (physical, emotional, time, material, digital) on a single page.
Social
Broken Record for Repeated Pressure
Repeat the same refusal in the same words calmly, no matter how the other person reshapes the pressure.
Social
The Apology-Free No
Say no in three sentences: thanks, refusal, closing — with no "sorry" or justification.
Social
Validate the Feeling Before Advice
Name your speaker's feeling and confirm it is reasonable, before you propose any solution.
Social
The Ready-No Sentence
Memorize one 7-word refusal sentence and rehearse it until it emerges automatically under pressure.
Social
Broken Record
When pressured to retract, repeat request calmly same words — don't explain more.
Social
No Without Apology
Say "no, I can't" — complete sentence. No explanation, no apology.
Social
Restructure a Troubling Belief
Trigger event → thought → distortion → counter-evidence → reframe.
Social
Manage Jealousy Toward a Friend
Convert jealousy of a successful friend into inspiration via 3 CBT questions.
Administrative
Copy-Paste Eliminator
Every recurring copy-paste = automation chance — find, count, automate.
Leadership
Circle of Competence
Know precisely what you actually understand, and don't make major decisions outside that circle.
Leadership
Knowledge Reversal Test
Imagine entering the decision with what you know today — would you still make it?
Leadership
Consistency Check with Past Decisions
Compare your current decision to past decisions in similar situations — are you consistent or contradicting?
Leadership
Decision Journal
Per big leadership decision: your mental state, info, prediction, actual outcome. Learn from mistakes.
Leadership
Bias Mitigation Plan
Before people-affecting decision, identify 3 potential biases and create a shield for each.
Parenting
Consistent Homework Schedule
A fixed daily time and place for homework — less negotiation, more focus.
Parenting
Praising Process Over Outcome — A Deepening
Beyond "good job": a specific 3-part formula linking praise to the actual strategy used.
Parenting
Pretend-Play Scaffolding Through Progressive Stages
Pretend play develops through stages — from simple imitation to complex narratives — and your involvement must scale with it.
Digital & AI
Distinguishing AI Confidence-Tone From AI Accuracy
Train yourself to notice AI speaks with the same linguistic confidence whether 100% correct or entirely wrong — verbal confidence is not an accuracy signal.