Self-compassion
When a harsh thought grips, you don't have to argue with it or believe it. Name it as a thought, loosen its hold, then offer yourself the kindness you'd give a friend. Nothing here is shared — it stays on this device.
A note on the evidence: defusion and self-compassion rest on a younger, lighter research base than cognitive restructuring (the Thought Record) and behavioral activation. They are offered here as a complement to those tools — not a substitute for them.
Nothing here yet. The next time a thought grips hard, unhook it here.