How to Develop a Personal Cbt Plan Tailored to Your Needs

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Understanding Cognitive Behavioral Therapy and Its Transformative Power

Cognitive Behavioral Therapy (CBT) is a structured, goal-oriented type of talk therapy that can help manage mental health conditions, such as depression and anxiety, and emotional concerns, such as coping with grief or stress. What makes CBT particularly valuable is its evidence-based approach to mental wellness. Since the 1960s when Aaron Beck developed cognitive behavior therapy, it has been extensively researched and found to be effective in a large number of outcome studies for some psychiatric disorders, including depression, anxiety disorders, eating disorders, substance abuse, and personality disorders.

CBT can also help manage nonpsychological health conditions, such as insomnia and chronic pain. The therapy’s versatility extends beyond traditional mental health applications, making it a comprehensive tool for overall wellbeing. Learning how your thoughts, feelings and behaviors interact helps you view challenging situations more clearly and respond to them in a more effective way.

What we think, how we behave, and how other people make us feel are all closely related – and they all affect our wellbeing. This interconnected relationship forms the foundation of CBT’s effectiveness. Through CBT, you can unlearn negative thoughts and behaviors and learn to adopt healthier thinking patterns and habits.

The Science Behind CBT: Why It Works

Recent and ongoing research confirms the value of CBT, behavioral therapy, and cognitive therapy for treating anxiety and mood disorders such as depression, and is often considered the treatment of choice. The effectiveness of CBT isn’t just anecdotal—it’s backed by decades of rigorous scientific research and clinical trials.

CBT is problem-oriented and focuses on working through specific current problems and finding solutions for them. Unlike some forms of therapy that delve extensively into past experiences, CBT emphasizes practical strategies for addressing present-day challenges. The most important thing is helping people to help themselves: They should be able to cope with their lives again without therapy as soon as possible.

CBT builds a set of skills that enables an individual to be aware of thoughts and emotions; identify how situations, thoughts, and behaviors influence emotions; and improve feelings by changing dysfunctional thoughts and behaviors. This skill-building approach empowers individuals to become their own therapists over time, equipped with tools they can use throughout their lives.

Assessing Your Mental Health Needs and Current State

Before developing your personal CBT plan, it’s essential to conduct an honest assessment of your current mental health state. The first step is an assessment of the patient and the initiation of developing an individualized conceptualization of him/her. The conceptualization based on the CBT model is built from session to session and is shared with the patient at an appropriate time later in therapy.

Identifying Your Primary Concerns

Begin by recognizing overarching concerns. In this phase of collaborating with our CBT clients, we take a broad approach, identifying the general issues that have been affecting them. From there we can hone in on specific objectives. Common concerns might include low mood or depression, anxiety, low self-esteem, anger management issues, or difficulty with productivity.

For each general issue, describe what that problem looks like in your life. Be specific. Many issues can look different for different people. The more detailed you can be about your experiences, the more effectively you can tailor your CBT interventions to address them.

Understanding Cognitive Distortions

CBT is based on the observation that dysfunctional automatic thoughts that are exaggerated, distorted, mistaken, or unrealistic in other ways, play a significant role in psychopathology. Recognizing these distorted thinking patterns is crucial for developing an effective personal CBT plan.

Common cognitive distortions include:

  • Dichotomous Thinking: Things are seen regarding two mutually exclusive categories with no shades of gray in between.
  • Overgeneralization: Taking isolated cases and using them to make wide generalizations.
  • Selective Abstraction: Focusing exclusively on certain, usually negative or upsetting, aspects of something while ignoring the rest.
  • Disqualifying the Positive: Positive experiences that conflict with the individual’s negative views are discounted.

Understanding which cognitive distortions you tend to experience most frequently will help you target your CBT interventions more effectively.

Setting Clear and Achievable Goals for Your CBT Plan

The problems patient would like to work on in therapy, and goals for therapy are decided in the first or second session collaboratively. The prioritized problems are worked on first. When developing your personal CBT plan, establishing clear goals provides direction and helps you measure progress.

Using the SMART Goals Framework

SMART stands for goals that are specific, measurable, achievable, realistic, and time-limited. Your therapist may work with you to set SMART goals and work toward them. This framework ensures your goals are well-defined and attainable, increasing your likelihood of success.

When setting goals for your personal CBT plan, consider:

  • Specific: Define exactly what you want to achieve. Instead of “feel better,” aim for “reduce panic attacks to once per month or less.”
  • Measurable: Establish concrete criteria for tracking progress. Use rating scales, frequency counts, or duration measurements.
  • Achievable: Set goals that challenge you but remain within reach given your current circumstances and resources.
  • Realistic: Ensure your goals align with your lifestyle, values, and available time commitment.
  • Time-Limited: Set a timeframe for achieving your goals, whether it’s weeks, months, or a specific date.

Defining Ultimate and Specific Goals

Take time to think about your issues and goals as you write them down. The more thought you put into this portion of the program, the more likely it is that you’ll have a clear path to obtaining your goals later. Consider both ultimate goals (broad outcomes you want to achieve) and specific goals (concrete steps that support your ultimate goals).

For example, if your ultimate goal is to reduce social anxiety, specific goals might include initiating conversations with colleagues twice per week, attending one social event per month, or practicing relaxation techniques before social situations.

Core CBT Techniques to Include in Your Personal Plan

Commonly implemented techniques included psychoeducation, cognitive restructuring, mood monitoring, behavioral activation, relaxation training, and emotion regulation strategies. Understanding and incorporating these fundamental CBT techniques will form the backbone of your personalized plan.

Thought Records and Cognitive Restructuring

CBT’s cognitive restructuring is one of the most vital techniques for behavioral and cognitive transformation. Thought records help you identify, examine, and challenge negative automatic thoughts that contribute to emotional distress.

You might be asked to write down negative beliefs that come up during the week and the positive ones you can replace them with. A typical thought record includes columns for:

  • The situation or trigger
  • Automatic thoughts that arose
  • Emotions experienced and their intensity
  • Evidence supporting the thought
  • Evidence contradicting the thought
  • Alternative, more balanced thoughts
  • Outcome (how you feel after reframing)

Cognitive restructuring involves examining any cognitive distortions affecting your thoughts and beginning to unravel them. This process takes practice but becomes more natural over time as you develop the habit of questioning your automatic thoughts.

Behavioral Activation

Depression can make planning and performing even the simplest tasks challenging. Behavioral activation addresses this by scheduling activities that provide pleasure or a sense of accomplishment, even when you don’t feel motivated.

Schedule enjoyable activities to help manage extreme emotions and provide a sense of mastery over situations and events. Start with small, manageable activities and gradually increase their complexity and frequency. This might include:

  • Taking a short walk outdoors
  • Calling a friend or family member
  • Engaging in a hobby you once enjoyed
  • Completing a small household task
  • Practicing self-care activities

Scheduling activities that bring you enjoyment and a sense of accomplishment. Recognizing how your actions influence your thoughts and emotions. Track how these activities affect your mood to reinforce the connection between behavior and emotional state.

Exposure Therapy for Anxiety

Another strategy that’s helpful for anxiety, known as exposure or desensitization, involves facing your fears directly. “People avoid things that make them nervous or scared, which reinforces the fear,” says Burbridge. With small steps, you gradually expose yourself to the scary situation.

Exposure therapy works by helping you confront feared situations in a controlled, gradual manner. Create a fear hierarchy by listing situations that trigger anxiety, rating them from least to most anxiety-provoking. Start with the least threatening situation and work your way up as you build confidence.

Understand your fears by rating them and reducing them incrementally through graded exposure. This systematic approach prevents overwhelming yourself while still making meaningful progress toward overcoming anxiety.

Relaxation and Mindfulness Techniques

Use progressive muscle relaxation to relax the physical tension and tightness we feel as part of our stress response. Relaxation techniques help manage the physical symptoms of anxiety and stress, creating a calmer state from which to practice other CBT skills.

That particular skill – paying attention in the present moment without judgment, or mindfulness – is a common CBT tool. Mindfulness practices help you observe your thoughts and feelings without getting caught up in them, creating space for more rational responses.

Incorporate these relaxation techniques into your daily routine:

  • Progressive Muscle Relaxation: Methods like progressive muscle relaxation can help reduce physical signs of stress. Focus on your body by tensing and relaxing each muscle group, one at a time.
  • Deep Breathing: Practice diaphragmatic breathing to activate your body’s relaxation response
  • Mindful Meditation: Spend 5-10 minutes daily observing your thoughts without judgment
  • Body Scan: Systematically notice sensations throughout your body to increase awareness

Guided Discovery and Socratic Questioning

Your therapist can help you challenge unhelpful thoughts and consider different viewpoints. They may do this by questioning how you view yourself or a stressful situation. You can apply this technique to yourself by asking probing questions about your automatic thoughts.

Questions to ask yourself include:

  • What evidence supports this thought?
  • What evidence contradicts it?
  • Am I confusing a thought with a fact?
  • What would I tell a friend who had this thought?
  • Am I looking at the whole picture or just focusing on negative aspects?
  • What’s the worst that could happen? How likely is it?
  • What’s the best that could happen?
  • What’s most likely to happen?
  • If the worst happened, how could I cope?

Creating Your Personalized CBT Schedule and Structure

CBT is a goal-oriented, short-term therapy. Typically it involves weekly, 50-minute sessions over 12 to 16 weeks. When creating your self-directed CBT plan, establishing a consistent schedule is crucial for success.

Structuring Your CBT Sessions

The session always starts with a brief update and check on mood. This is followed by bridging from the previous session to establish continuity. The agenda of what will be talked about in the session is set up collaboratively, and the homework the patient had to do between the sessions is reviewed before plunging into talking about any problem.

For self-directed CBT, structure your sessions similarly:

  • Mood Check (5 minutes): Rate your mood and anxiety levels on a scale of 1-10
  • Review Previous Week (10 minutes): Examine your thought records, behavioral experiments, or other homework
  • Set Agenda (5 minutes): Decide what specific issues or techniques to focus on
  • Main Work (25 minutes): Practice CBT techniques, work through thought records, or plan behavioral experiments
  • Homework Assignment (5 minutes): Decide what to practice before your next session
  • Summary (5 minutes): Review key insights and commitments

Determining Session Frequency and Duration

Brief CBT is the compression of CBT material and the reduction of the average 12-20 sessions into four to eight sessions. For self-directed work, you might schedule:

  • Intensive approach: Daily 30-minute sessions for 4-6 weeks
  • Standard approach: Two 45-minute sessions per week for 8-12 weeks
  • Maintenance approach: One weekly session, then biweekly, then monthly as you progress

Make room in your schedule to focus on the program. There are better and worse times to tackle therapy of any kind. While there’s a good chance you’ll always have competing activities, it’s better to avoid times when you’re truly overextended and the therapy is likely to get pushed to the side.

Daily Practice Between Sessions

To really benefit from cognitive behavioral therapy, you have to be committed and willing to put in enough effort. The therapy can only help if you actively take part in it, you are open and honest with the therapist, and also work on your problems between the sessions.

Skill acquisition and homework assignments are what set CBT apart from “talk therapies.” Daily practice reinforces the skills you’re learning and accelerates progress. Commit to:

  • Completing at least one thought record daily
  • Practicing relaxation techniques for 10-15 minutes
  • Engaging in scheduled behavioral activation activities
  • Monitoring your mood and anxiety levels
  • Reading relevant psychoeducational materials

Tracking Progress and Measuring Success

Often, a first assignment involves self-monitoring, noting whether there are certain things, events, or times of day that trigger your symptoms. Systematic tracking helps you identify patterns, measure progress, and adjust your approach as needed.

Essential Tracking Methods

Therapy often includes writing down your own thoughts, feelings or individual situations in a journal over a certain period of time. Implement these tracking methods in your personal CBT plan:

  • Mood Diary: Record your mood multiple times daily using a numerical scale, noting activities and thoughts associated with mood changes
  • Anxiety Log: Track anxiety levels, triggers, physical symptoms, and coping strategies used
  • Thought Records: Document automatic thoughts, emotions, evidence, and alternative perspectives
  • Behavioral Activation Log: Record planned activities, completion status, and mood before and after
  • Sleep Diary: Monitor sleep patterns, bedtime routines, and factors affecting sleep quality

Measuring Progress Over Time

If you keep working together toward the goals you’ve set, you’ll be able to mark your progress over time. Establish baseline measurements at the start of your CBT plan and reassess regularly:

  • Weekly: Review thought records and behavioral logs for patterns
  • Biweekly: Assess progress toward specific goals using rating scales
  • Monthly: Evaluate overall symptom reduction and quality of life improvements
  • Quarterly: Conduct comprehensive review of ultimate goals and adjust plan as needed

Data from these studies also suggest that people who do self-help CBT for anxiety and depression tend to hold on to their progress over time, which is very encouraging. Regular tracking not only measures progress but also reinforces the connection between your efforts and improvements.

Personalizing Your CBT Plan to Fit Your Unique Needs

Your therapist will customize your treatment based on the issue you’re addressing. Similarly, your self-directed CBT plan should reflect your individual circumstances, preferences, and goals.

Adapting Techniques to Your Lifestyle

Consider how to integrate CBT practices seamlessly into your daily routine:

  • Morning routines: Start your day with mood monitoring and intention-setting
  • Commute time: Practice mindfulness or listen to CBT-related podcasts
  • Lunch breaks: Complete brief thought records or relaxation exercises
  • Evening wind-down: Review your day, complete behavioral logs, and plan tomorrow’s activities
  • Weekend sessions: Dedicate longer periods to more intensive CBT work

Incorporating Personal Interests and Strengths

Leverage your existing interests and strengths to enhance engagement with your CBT plan:

  • Creative individuals: Use art journaling, music, or creative writing to express and process emotions
  • Analytical thinkers: Create detailed spreadsheets or graphs to track patterns and progress
  • Physical activity enthusiasts: Combine behavioral activation with exercise you enjoy
  • Social learners: Join online CBT communities or find an accountability partner
  • Technology users: Utilize CBT apps, digital journals, or online resources

Adjusting for Specific Mental Health Conditions

Different conditions may require emphasis on different CBT techniques:

For Depression:

  • Prioritize behavioral activation to counteract withdrawal
  • Focus on identifying and challenging negative self-beliefs
  • Schedule pleasurable activities even when unmotivated
  • Persistent negative thinking is a key risk factor for depression. Work on recognizing and interrupting rumination

For Anxiety Disorders:

  • Emphasize exposure therapy and graded hierarchies
  • Practice relaxation techniques regularly
  • Challenge catastrophic thinking patterns
  • Develop tolerance for uncertainty

For Stress Management:

  • Focus on problem-solving skills
  • Implement time management strategies
  • Practice assertiveness and boundary-setting
  • Use relaxation techniques preventatively

Overcoming Common Challenges in Self-Directed CBT

You shouldn’t expect results immediately. CBT usually takes time and sometimes involves uncomfortable work. Understanding and preparing for common challenges increases your likelihood of success.

Managing the Lag Between Thoughts and Feelings

That being said, the change is not immediate. If you do use self-help CBT to change your thoughts and/or behaviors, you should expect that your feelings will stay the same for a while. This is because emotions lag behind thoughts and behaviors.

In order for CBT to truly work, you’ll need to repeat these new thoughts and behaviors many times before your brain can build new circuits. You also need to deliberately pat yourself on the back, in spite of how you feel, for breaking old thought and behavioral patterns. Be patient with yourself and trust the process even when immediate emotional relief isn’t apparent.

Maintaining Motivation and Consistency

Strategies to maintain motivation include:

  • Start small with achievable daily commitments
  • Celebrate small wins and progress markers
  • Connect with others doing similar work
  • Review your “why”—remind yourself of your goals and reasons for doing this work
  • Build in rewards for completing homework assignments
  • Use habit-stacking to link CBT practices to existing routines

Knowing When to Seek Professional Help

Self-help CBT is probably most appropriate for someone with mild to moderate symptoms who is generally able to function well. A person who is severely depressed and barely able to get out of bed is probably not a good match, and will likely need one-on-one treatment with a professional.

Consider seeking professional support if:

  • Your symptoms are severe or worsening
  • You’re experiencing suicidal thoughts or self-harm urges
  • Self-directed efforts haven’t produced improvement after 6-8 weeks
  • You’re struggling to complete basic daily activities
  • You need help with complex trauma or multiple diagnoses
  • You would benefit from medication evaluation

One of the other findings from the studies above is that CBT with a therapist tends to be more effective than self-help CBT, so there can be an additional advantage to working with someone directly. Self-directed CBT and professional therapy aren’t mutually exclusive—you can combine both approaches.

Resources and Tools for Your Personal CBT Journey

Many studies have found that self-directed CBT can be very effective. Two reviews that each included over 30 studies found that self-help treatment significantly reduced both anxiety and depression, especially when the treatments used CBT techniques. Numerous resources can support your self-directed CBT work.

Recommended Books and Workbooks

If you’re interested in self-directed CBT, the Association for Behavioral and Cognitive Therapies maintains a list of books they’ve given their “seal of merit.” Look for evidence-based workbooks that include:

  • Clear explanations of CBT principles
  • Structured exercises and worksheets
  • Examples and case studies
  • Progress tracking tools
  • Homework assignments

Find a book that resonates with you. Different people are drawn to different approaches, tones, level of detail, etc. If the book feels like a good fit, there’s a better chance you’ll stay engaged with it.

Digital Tools and Apps

Technology can enhance your CBT practice through:

  • CBT-specific apps: Digital platforms offering guided exercises, thought records, and mood tracking
  • Meditation apps: The Headspace app offers mindfulness exercises to help you create healthy habits and navigate difficult situations. It even has a guided program of CBT techniques for anxiety and depression.
  • Journaling apps: Digital diaries with prompts and tracking features
  • Habit trackers: Tools to monitor daily CBT practice and behavioral goals
  • Online worksheets: Downloadable and printable CBT forms and exercises

Online Resources and Communities

Valuable online resources include:

  • NHS Every Mind Matters: In this section you can find out about CBT, watch our short video guides and try online self-help techniques. These can help you deal with worries and unhelpful thoughts, work through problems in new ways, build resilience and boost your mental wellbeing.
  • Professional association websites: Many offer free resources, worksheets, and educational materials
  • Online support groups: Connect with others practicing self-directed CBT
  • Educational videos: YouTube channels and online courses explaining CBT concepts
  • Podcasts: Audio content about mental health and CBT techniques

For comprehensive resources, websites like American Psychological Association and National Alliance on Mental Illness provide evidence-based information about CBT and mental health.

Building Long-Term Success and Preventing Relapse

Studies also show that people tend to maintain their progress over time, which is very encouraging. One of the goals of CBT is to “become your own therapist” by learning skills you can use on your own after treatment to keep feeling well. Developing a maintenance plan ensures lasting benefits from your CBT work.

Transitioning to Maintenance Mode

As you progress and symptoms improve, gradually transition from intensive practice to maintenance:

  • Reduce session frequency: Move from weekly to biweekly, then monthly check-ins
  • Identify core techniques: Determine which CBT skills are most helpful for you
  • Create a relapse prevention plan: Identify early warning signs and intervention strategies
  • Schedule booster sessions: Plan periodic intensive practice periods
  • Maintain some daily practice: Continue mood monitoring and brief thought records

Recognizing and Responding to Setbacks

Setbacks are normal and don’t negate your progress. When challenges arise:

  • Return to basics—review your core CBT techniques
  • Increase practice frequency temporarily
  • Examine what triggered the setback without self-judgment
  • Apply problem-solving skills to current challenges
  • Reach out for support from your network or a professional
  • Review past successes to remind yourself of your capabilities

Continuing Personal Growth

CBT skills extend beyond symptom management to overall life enhancement:

  • Apply CBT principles to new challenges as they arise
  • Use cognitive restructuring for decision-making and problem-solving
  • Practice behavioral activation to pursue meaningful goals
  • Employ mindfulness for stress management and emotional regulation
  • Share your knowledge with others who might benefit

Integrating CBT with Other Wellness Practices

CBT can be used alone or along with medication and other therapies. Your personal CBT plan can be enhanced by integrating complementary wellness practices.

Physical Health and Exercise

Physical activity supports mental health and enhances CBT effectiveness:

  • Regular exercise reduces anxiety and depression symptoms
  • Physical activity can serve as behavioral activation
  • Exercise provides opportunities to practice distress tolerance
  • Movement helps regulate stress hormones and neurotransmitters
  • Group fitness activities offer social connection

Sleep Hygiene

Quality sleep is essential for mental health and CBT success:

  • Maintain consistent sleep and wake times
  • Create a relaxing bedtime routine incorporating CBT relaxation techniques
  • Use cognitive restructuring for sleep-related worries
  • Limit screen time before bed
  • Optimize your sleep environment

Nutrition and Lifestyle

Support your mental health through lifestyle choices:

  • Eat regular, balanced meals to stabilize mood and energy
  • Limit alcohol and caffeine, which can affect anxiety and sleep
  • Stay hydrated throughout the day
  • Spend time in nature when possible
  • Maintain social connections and meaningful relationships

Complementary Therapeutic Approaches

Consider integrating other evidence-based approaches:

  • Acceptance and Commitment Therapy (ACT): ACT is a therapy that involves learning to accept negative or unwanted thoughts. This subtype may be particularly effective for people who experience intrusive thoughts or catastrophic thinking.
  • Mindfulness-Based Stress Reduction: Structured mindfulness programs that complement CBT
  • Interpersonal therapy: Focus on relationship patterns and communication
  • Medication: When appropriate, medication can support CBT work

Special Considerations for Different Life Stages

People of all ages (including children) can receive CBT. Adapt your personal CBT plan to your life stage and circumstances.

Young Adults and Students

Considerations for younger individuals:

  • Address academic stress and performance anxiety
  • Focus on identity development and self-esteem
  • Navigate social relationships and peer pressure
  • Manage transitions and life changes
  • Balance technology use and digital wellness

Working Professionals

Tailor your plan for career-related challenges:

  • Address work-related stress and burnout
  • Practice assertiveness and boundary-setting
  • Manage perfectionism and imposter syndrome
  • Balance work and personal life
  • Navigate workplace relationships and conflicts

Parents and Caregivers

Special considerations for those with caregiving responsibilities:

  • Schedule CBT practice during available time windows
  • Address parenting stress and guilt
  • Model healthy coping for children
  • Manage multiple competing demands
  • Practice self-compassion and realistic expectations

Older Adults

Adapt CBT for later life stages:

  • Address life transitions like retirement or loss
  • Manage chronic health conditions and pain
  • Combat isolation and maintain social connections
  • Challenge ageist beliefs and stereotypes
  • Focus on meaning and legacy

Evaluating and Refining Your Personal CBT Plan

You are encouraged to think flexibly in determining length of treatment. As indicated in the following table, you are not expected to rigidly adhere to a “set schedule” of progress or topics but rather should be flexible and adaptive in approaching all brief CBT applications.

Regular Plan Reviews

Schedule periodic comprehensive reviews of your CBT plan:

  • Monthly reviews: Assess which techniques are most helpful and which need adjustment
  • Quarterly evaluations: Review progress toward ultimate goals and revise as needed
  • Annual reflection: Conduct comprehensive assessment of growth and set new goals

Questions for Self-Assessment

During reviews, consider:

  • Which CBT techniques have been most effective for me?
  • What barriers have prevented consistent practice?
  • How have my symptoms changed since starting?
  • What goals have I achieved? What remains?
  • Do I need to adjust my schedule or approach?
  • Would I benefit from additional resources or support?
  • What have I learned about myself through this process?

Adapting Your Plan Based on Results

Use your tracking data and self-assessment to refine your approach:

  • Increase focus on techniques showing the most benefit
  • Modify or replace strategies that aren’t working
  • Adjust session frequency based on progress
  • Set new goals as you achieve existing ones
  • Explore advanced CBT techniques as you master basics

Final Thoughts: Committing to Your Mental Health Journey

How we frame those worries and what we do about them can help us feel more resilient and confident. Developing a personal CBT plan tailored to your needs is an investment in your long-term mental health and wellbeing.

What makes CBT effective isn’t so much the novelty of the interventions but the systematic approach and emphasis on practice. Success comes not from perfection but from consistent effort and willingness to engage with the process, even when it feels challenging.

Remember that Some mental health clinicians use CBT techniques with their patients, but you can also use them on your own for everyday challenges. You don’t need to work with a professional or have a mental health diagnosis. CBT skills are valuable tools for anyone seeking to improve their mental health, manage stress more effectively, or enhance their overall quality of life.

As you embark on your personal CBT journey, approach yourself with compassion and patience. Change takes time, and setbacks are part of the learning process. By creating a structured, personalized plan and committing to regular practice, you’re taking meaningful steps toward better mental health and a more fulfilling life.

Your personal CBT plan is a living document that should evolve with you. Stay curious about your inner experience, remain open to adjusting your approach, and celebrate the progress you make along the way. With dedication and the right tools, you can develop the skills to manage your mental health effectively and build lasting resilience.

For additional support and information about mental health resources, visit MentalHealth.gov or Substance Abuse and Mental Health Services Administration.