Create cbt_resources.txt

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+Technique: The 5-4-3-2-1 Grounding Method
+Category: Anxiety, Panic Attacks
+Description: Use this when feeling overwhelmed, dissociated, or having a panic attack. It brings your focus back to the present moment.
+Steps:
+1. Acknowledge 5 things you see around you.
+2. Acknowledge 4 things you can touch.
+3. Acknowledge 3 things you hear.
+4. Acknowledge 2 things you can smell.
+5. Acknowledge 1 thing you can taste.
+
+Technique: Cognitive Reframing (The 3 Cs)
+Category: Depression, Negative Thinking
+Description: Challenge automatic negative thoughts (ANTs) to see if they are realistic.
+Steps:
+1. Catch it: Identify the negative thought. (e.g., "I am a failure")
+2. Check it: Is this 100% true? What is the evidence for and against this thought?
+3. Change it: Replace it with a more balanced thought. (e.g., "I failed at this one task, but I have succeeded at others.")
+
+Technique: Box Breathing
+Category: Stress, Anxiety
+Description: A simple breathing pattern to lower heart rate and cortisol levels.
+Steps:
+1. Inhale through your nose for 4 seconds.
+2. Hold your breath for 4 seconds.
+3. Exhale through your mouth for 4 seconds.
+4. Hold your breath for 4 seconds.
+Repeat for 4 cycles.
+
+Technique: Behavioral Activation
+Category: Depression, Low Motivation
+Description: Doing activities improves mood, rather than waiting for mood to improve to do activities.
+Steps:
+1. Schedule a simple, enjoyable, or meaningful activity, even if you don't feel like doing it.
+2. Start small.
+3. Do the activity.
+4. Notice how you feel afterwards.