There will always be different periods in our lives: stable and transitional, understandable and uncertain, joyful and sad. There are and will be objective circumstances: events and situations in which it is normal to experience difficult feelings, not have control over what is happening, not know what to do, get angry , be sad, be in unpleasant emotions. The occurrence of such situations does not deprive us of our experience and our capabilities. We can choose how to be in difficult situations, how to be there: to look for a place in helplessness for our actions, to formulate supporting thoughts for ourselves, to know how to deal with unpleasant emotions. I like the idea that you can help yourself. What does this mean? ? Firstly, to understand what is happening to me: - track my emotions, be able to name them, - track my thoughts - understand how I think, that is, how my thinking works and how it was formed - notice what physiological reactions in response to different stimuli I have - to see what behavior I produce in different (trigger and non-trigger) situations based on what I think and feel. This stage can be conventionally called diagnostics: we learn to be aware of our mental life. Secondly, to be able to handle everything with this: - Change your thoughts by abandoning inappropriate ones and formulating new, effective ones. - Influence the intensity of your emotions and physiological reactions, experience complex emotions in an ecological way. - Create the behavior I need, in other words: do what I want to do, do what is useful for me, do it effectively. In therapy, this stage can conventionally be called correctional .Helping the client learn to help themselves is the idea that guides CBT therapists. That is why there is short-term cognitive behavioral therapy. Often it is enough for the client to 1) become aware of his thoughts, emotions, behavior, physiology, triggers and 2) practical work at the level of thoughts, training new behavior. In CBT therapy, we “reshape” the general technology of work under the client, his difficulties and requests; At the same time, we transfer knowledge and help train new thoughts and behavior. By taking this technology, the client can continue to independently cope with difficulties or strive for goals. Let's remember that we can only partially influence the course of reality. For the rest, we can adjust, adapt, accept, act in the conditions that happened, that is, influence ourselves and our reactions. And this can be learned.