The goal of therapy is to give you the tools and strategies for navigating whatever is going on in your life—from stress or relationship issues to managing a mental health diagnosis. But a therapist isn’t going to just hand over some life-changing advice and call it a day.

The good news: This means that you have the power to enact real change in the way you think, behave, and cope on a daily basis. But you need to put in the work.

1. Actually try writing your thoughts down.

2. When you’re super stressed and overwhelmed, see if there’s any way to put a positive spin on it.

3. Plan to take every day, calm strolls (and really do them).

4. Counter negative contemplations with positive ones.

5. Make a list of “your people.”

6. When you’re stuck in a negative thought spiral, write down two good things.

7. Have a self-care arsenal.

8. Talk back to your inner voice.

9. Ask yourself “and then what?” when you’re stuck on an anxious thought.

10. Think about your alcohol habits and whether you could stand to cut back a little.

11. Have a bedtime ritual.