CBT Resources

Cognitive Behavioral Therapy (CBT) tools to help you identify and change unhelpful thought patterns that influence your emotions and behaviors.

Phase 1: Foundations & Behavioral Activation

Week 1

Introduction to CBT

Understanding the Cognitive Model

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Week 2

Goal Setting

Defining Your 'Why' & SMART Goals

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Week 3

Behavioral Activation I

Monitoring Activity & Mood

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Week 4

Behavioral Activation II

Scheduling for Mood Improvement

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Phase 2: Identifying & Challenging Thoughts

Week 5

Automatic Thoughts

Catching the 'Hot Thoughts'

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Week 6

Cognitive Distortions

Identifying Thinking Traps

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Week 7

Examining the Evidence

Putting Thoughts on Trial

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Week 8

Alternative Thoughts

Finding Balance

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Phase 3: Core Beliefs & Experiments

Week 9

Core Beliefs

Digging Deeper with Downward Arrow

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Week 10

Challenging Beliefs

Building a New Self-View

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Week 11

Behavioral Experiments I

Testing Your Hypotheses

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Week 12

Behavioral Experiments II

Facing Fears & Avoidance

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Phase 4: Advanced Tools & Relapse Prevention

Week 13

Problem Solving

Worry vs. Solving

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Week 14

Mindfulness in CBT

Noticing Without Judging

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Week 15

Self-Compassion

Befriending Yourself

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Week 16

Relapse Prevention

Your Maintenance Plan

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How to Use These Tools

1. Start with Awareness: Use the Cognitive Distortions guide to label your thoughts. Are you "mind reading" or "catastrophizing"? Naming the distortion takes away its power.

2. Challenge the Thought: When you feel a sudden shift in mood, use the Thought Record to write down what went through your mind. Look for evidence that supports the thought and evidence that contradicts it.

3. Practice Regularly: Like any skill, CBT takes practice. Try to complete one Thought Record a week, or whenever you feel overwhelmed.