⚠️ Important Notice
This tool is for educational and self-practice purposes only. CBT therapy should be conducted by a trained, licensed mental health professional. If you are experiencing severe depression, anxiety, or other mental health concerns, please work with a qualified therapist. This tool is not a substitute for professional treatment.
What is CBT?
Cognitive Behavioral Therapy (CBT) is an evidence-based psychotherapy approach that focuses on identifying and changing negative thought patterns and behaviors. CBT is based on the understanding that our thoughts, feelings, and behaviors are interconnected.
Core CBT principles:
- Our thoughts influence our emotions and behaviors
- Negative thought patterns (cognitive distortions) can be identified and challenged
- We can learn to replace unhelpful thoughts with more balanced, realistic ones
- Behavioral changes can improve mood and reduce anxiety
- Practice and repetition strengthen new, healthier thinking patterns
Choose a CBT Exercise
📝 Thought Record
Identify and challenge negative thoughts
🔍 Cognitive Distortions
Recognize thinking errors
⚡ Behavioral Activation
Plan mood-boosting activities
Tips for Effective CBT Practice
- Practice regularly - daily or several times per week works best
- Be honest and specific when identifying thoughts and feelings
- Challenge thoughts with evidence, not just positive thinking
- Start with less distressing situations to build skills
- Keep a journal to track patterns over time
- Be patient - changing thought patterns takes time and practice