What Is CBT?
Cognitive Behavioral Therapy (CBT) is a structured, evidence-based approach that helps people identify and change negative thought patterns and behaviors. It’s as effective as medication for mild to moderate depression and anxiety.
Core CBT Techniques
Thought Records: Write down negative thoughts, identify cognitive distortions, and generate balanced alternatives.
Behavioral Activation: Schedule pleasant activities to combat depression and low motivation.
Exposure Therapy: Gradually face feared situations to reduce anxiety over time.
Mindfulness: Observe thoughts without judgment, letting them pass like clouds.
Common Cognitive Distortions
- All-or-Nothing Thinking: Seeing things in black and white
- Catastrophizing: Expecting the worst possible outcome
- Mind Reading: Assuming you know what others think
- Emotional Reasoning: Believing feelings reflect reality
- Should Statements: Using “should” and “must” excessively
Getting Started
Keep a thought journal for one week. Notice patterns in your thinking. When you catch a negative thought, ask: “Is this thought accurate? What would I tell a friend who had this thought?”
