CBT
At A Glance
What Is Cognitive Behavioral Therapy (CBT)?
CBT is a structured, short-term psychotherapy that helps people understand how their thoughts affect their emotions and behaviors. The goal is to identify unhelpful thinking patterns and replace them with more balanced, realistic ones—leading to healthier emotional responses and actions.
Key Idea: Change your thoughts → change your feelings → change your behavior.
50 Cognitive Distortions
This list covers a broad range of distorted thinking patterns that CBT targets to foster healthier, more balanced thought processes.
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Personalizing – Assuming others’ actions are a direct response to you.
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Mindreading – Believing you know what others are thinking.
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Negative Predictions – Expecting the worst outcome.
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Underestimating Coping Ability – Believing you can't handle adversity.
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Catastrophizing – Viewing situations as far worse than they are.
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Selective Attention to Rejection – Focusing only on signs of rejection.
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Negatively Biased Recall – Remembering only the negatives.
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Absence of Effusiveness = Problem – Assuming neutral feedback is bad.
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Unrelenting Standards – Believing perfection is the only acceptable outcome.
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Entitlement Beliefs – Thinking rules shouldn’t apply to you.
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Moral Licensing – Justifying bad behavior after doing something good.
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Belief in a Just World – Assuming people get what they deserve.
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Labeling – Assigning global negative traits to yourself or others.
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All-or-Nothing Thinking – Seeing things in black-and-white terms.
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Overgeneralization – Drawing broad conclusions from a single event.
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Filtering – Ignoring positives and focusing only on negatives.
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Disqualifying the Positive – Rejecting good experiences as flukes.
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Jumping to Conclusions – Making assumptions without evidence.
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Emotional Reasoning – Believing feelings reflect reality.
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Should Statements – Rigid rules about how things “should” be.
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Magnification – Exaggerating problems or flaws.
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Minimization – Downplaying strengths or achievements.
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Blaming – Holding others responsible for your emotions.
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Fallacy of Change – Expecting others to change to suit you.
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Heaven’s Reward Fallacy – Expecting reward for self-sacrifice.
26. Control Fallacy – Believing you’re either helpless or omnipotent.
27. Fallacy of Fairness – Believing life should be fair.
28. Comparison – Measuring yourself against others unrealistically.
29. Double Standards – Holding yourself to harsher rules than others.
30. External Validation Dependence – Needing approval to feel worthy.
31. Fortune Telling – Predicting future failure or disaster.
32. Tunnel Vision – Seeing only the negative aspects of a situation.
33. Self-Blame – Taking responsibility for things outside your control.
34. Global Labeling – Using sweeping labels like “I’m a failure.”
35 Inability to Accept Compliments – Dismissing praise.
36. Over-responsibility – Feeling responsible for others’ emotions.
37. Perfectionism – Believing anything less than perfect is unacceptable.
38. Fear of Failure – Avoiding risks due to imagined catastrophe.
39. Fear of Success – Sabotaging progress due to fear of change.
40. Black-and-White Morality – Seeing people as all good or all bad.
41. Overidentification with Emotions – “I feel it, so it must be true.”
42. Hypervigilance to Threat – Constantly scanning for danger.
43. Assuming Intent – Believing others’ actions are meant to hurt you.
44. Overpersonalization – Making everything about you.
45. Unrealistic Expectations – Setting unattainable goals.
46. Discounting Resilience – Ignoring your ability to bounce back.
47. Overattachment to Outcomes – Needing things to go a certain way.
48. Fear-Based Decision Making – Letting fear dictate choices.
49. Overreliance on Past – Believing past failures predict future ones.
50. Identity Fusion with Mistakes – Equating errors with your worth.
30 CBT Intervention Definition
This list covers a broad range of distorted thinking patterns that CBT targets to foster healthier, more balanced thought processes.
1. Behavioral Activation
A structured approach to increase engagement in meaningful and pleasurable activities to counteract avoidance and inactivity. It helps clients reconnect with sources of positive reinforcement and improve mood through action.
2. Thought Records
A worksheet-based tool for identifying, evaluating, and restructuring negative automatic thoughts. Clients record situations, thoughts, emotions, and alternative perspectives to challenge cognitive distortions.
3. Activity Scheduling
A planning technique where clients schedule specific tasks or enjoyable activities to increase structure, motivation, and behavioral engagement. Often used to combat anhedonia and inertia in depression.
4. Worry Postponement
A strategy where clients delay worry to a designated “worry time,” reducing its frequency and control over daily functioning. It builds awareness and containment of anxious thinking.
5. Cognitive Restructuring
A core CBT technique that involves identifying distorted thoughts and replacing them with more balanced, evidence-based alternatives. It targets beliefs that drive emotional distress.
6. Relaxation Training
Techniques such as deep breathing, progressive muscle relaxation, or guided imagery used to reduce physiological symptoms of anxiety and promote calmness.
7. Problem-Solving
Training A step-by-step method for addressing real-life challenges. Clients learn to define problems, brainstorm solutions, evaluate options, and implement plans to reduce stress and helplessness.
8. Psychoeducation
Providing clients with information about their symptoms, CBT principles, and the rationale for treatment. It empowers clients to understand and actively participate in therapy.
9. Interoceptive Exposure
A technique used in panic disorder where clients deliberately trigger feared bodily sensations (e.g., dizziness, shortness of breath) to reduce fear through repeated exposure and habituation.
10. Breathing Retraining
Teaching clients to slow and regulate their breathing to reduce hyperventilation and physical symptoms of panic. Often paired with interoceptive exposure.
11. Trauma Narrative
A structured retelling of a traumatic event used in PTSD treatment. It helps clients process and integrate traumatic memories, reducing avoidance and emotional intensity.
12. Cognitive Processing
A technique for identifying and challenging maladaptive trauma-related beliefs (e.g., guilt, shame, self-blame) to promote healing and cognitive flexibility.
13. Grounding Techniques
Strategies that help clients stay present and reduce dissociation or emotional overwhelm. Examples include sensory focus, counting, or describing surroundings.
14. Exposure and Response Prevention (ERP)
A gold-standard CBT method for OCD. Clients are exposed to feared thoughts or situations and prevented from performing compulsions, reducing anxiety and reinforcing tolerance.
15. Graded Exposure
A gradual approach to facing feared situations or stimuli. Clients build a hierarchy and work through it step-by-step to reduce avoidance and fear.
16. Sleep Restriction
A CBT-I technique that limits time in bed to increase sleep efficiency. It helps reset the sleep drive and reduce insomnia.
17. Stimulus Control
A CBT-I strategy that strengthens the bed-sleep connection by removing non-sleep activities from the bedroom and establishing consistent sleep cues.
18. Sleep Hygiene Education
Teaching clients about behaviors and environmental factors that promote healthy sleep (e.g., limiting caffeine, maintaining a dark room, consistent bedtime).
19. Pain Education
Helping clients understand the biopsychosocial model of pain. It reframes pain as manageable and reduces fear-avoidance behaviors.
20. Activity Pacing
A strategy for chronic pain where clients learn to balance activity and rest to avoid flare-ups and maintain function.
21. Body Image Work
CBT techniques that challenge distorted beliefs about appearance. Includes mirror exposure, cognitive restructuring, and behavioral experiments.
22. Communication Skills Training
Teaching assertiveness, active listening, and conflict resolution to improve interpersonal effectiveness and reduce relational distress.
23. Anger Cue Recognition
Helping clients identify early signs of anger (physical, emotional, cognitive) to intervene before escalation.
24. Thought Monitoring
Tracking automatic thoughts and emotional responses to increase awareness and prepare for cognitive restructuring.
25. Assertiveness Training
Teaching clients to express needs and boundaries respectfully and effectively, reducing passive or aggressive communication styles.
26. Time Management
CBT strategies for organizing tasks, setting priorities, and reducing procrastination. Often used in ADHD treatment.
27. Organizational Skills Training
Helping clients develop systems for managing responsibilities, materials, and schedules to improve executive functioning.
28. Schema-Focused CBT
An advanced CBT approach targeting deep-seated core beliefs (schemas) formed in early life. It combines cognitive, behavioral, and experiential techniques.
29. Core Belief Restructuring
Identifying and challenging global, rigid beliefs about the self (e.g., “I’m unlovable”) that drive emotional and behavioral patterns.
30. Interpersonal Skills Training
Teaching clients how to navigate relationships effectively, including boundary setting, empathy, and emotional expression.
Sample CBT Treatment Plan
Here's a complete CBT treatment protocol library for all 15 conditions you’ve requested, presented in one cohesive thread. Each protocol includes:
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Presenting Problem
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Three Potential Treatment Focuses
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CBT Interventions with rationale
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5–7 SMART Goals written in client-centered language
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All interventions are defined and strictly CBT-based.
Depression
Presenting Problem: Persistent low mood, loss of interest, fatigue, and negative self-talk.
Potential Treatment Focuses:
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Increase engagement in pleasurable activities
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Challenge negative automatic thoughts
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Strengthen coping and problem-solving skills
CBT Interventions:
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Behavioral Activation: Re-engages clients with rewarding activities to improve mood.
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Thought Records: Helps identify and restructure negative thoughts.
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Activity Scheduling: Builds routine and motivation through planned tasks.
SMART Goals:
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Client will complete 3 pleasurable activities per week for 4 weeks.
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Client will identify and challenge 5 negative thoughts weekly for 6 weeks.
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Client will rate mood before and after activities and report a 25% improvement over 4 weeks.
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Client will complete 1 behavioral experiment per week for 6 weeks.
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Client will identify 3 cognitive distortions and reframe them over 5 sessions.
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Client will complete 1 problem-solving worksheet weekly for 6 weeks.
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Client will track daily mood and thought patterns for 4 weeks.
Generalized Anxiety Disorder (GAD)
Presenting Problem: Excessive worry, restlessness, and difficulty concentrating.
Potential Treatment Focuses:
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Increase awareness and control of worry
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Challenge anxious thinking
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Build behavioral coping strategies
CBT Interventions:
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Worry Postponement: Contains worry to scheduled periods.
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Cognitive Restructuring: Reframes anxious predictions.
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Relaxation Training: Reduces physical symptoms of anxiety.
SMART Goals:
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Client will complete a daily worry log for 4 weeks.
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Client will practice worry postponement and reduce spontaneous worry episodes by 50% over 6 weeks.
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Client will complete 1 thought record per week for 8 weeks.
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Client will identify and reframe 3 thinking errors over 6 weeks.
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Client will engage in 1 behavioral experiment weekly for 5 weeks.
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Client will practice relaxation 5 times per week and report a 30% reduction in symptoms over 4 weeks.
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Client will complete 1 problem-solving worksheet weekly for 6 weeks.
Panic Disorder
Presenting Problem: Sudden panic attacks and fear of physical symptoms.
Potential Treatment Focuses:
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Reduce panic frequency
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Increase tolerance of bodily sensations
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Challenge catastrophic misinterpretations
CBT Interventions:
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Psychoeducation: Explains the panic cycle and normalizes symptoms.
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Interoceptive Exposure: Reduces fear of physical sensations.
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Breathing Retraining: Manages hyperventilation and anxiety.
SMART Goals:
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Client will complete 6 interoceptive exposure exercises over 3 weeks.
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Client will use breathing retraining and report a 50% reduction in panic severity over 6 sessions.
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Client will identify and challenge 3 catastrophic thoughts weekly for 5 weeks.
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Client will track panic triggers and responses for 4 weeks.
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Client will complete 1 behavioral experiment per week for 6 weeks.
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Client will rate anxiety before and after exposure and report a 30% reduction over 4 sessions.
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Client will practice grounding techniques during panic episodes for 6 weeks.
PTSD
Presenting Problem: Intrusive memories, hypervigilance, and avoidance.
Potential Treatment Focuses:
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Process traumatic memories
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Reduce avoidance behaviors
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Reframe trauma-related beliefs
CBT Interventions:
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Trauma Narrative: Helps integrate and desensitize traumatic memories.
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Cognitive Processing: Challenges maladaptive trauma beliefs.
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Grounding Techniques: Keeps clients present during distress.
SMART Goals:
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Client will write and process a trauma narrative over 4 sessions.
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Client will practice grounding daily and report reduced flashbacks over 8 weeks.
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Client will identify and challenge 3 trauma-related beliefs weekly for 6 weeks.
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Client will complete 1 exposure task per week to reduce avoidance over 5 weeks.
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Client will track emotional responses to trauma cues for 4 weeks.
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Client will use coping strategies during distressing memories for 6 weeks.
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Client will rate distress before and after cognitive processing and report a 30% reduction over 6 sessions.
OCD
Presenting Problem: Obsessions and compulsions interfering with functioning.
Potential Treatment Focuses:
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Reduce compulsive behaviors
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Challenge obsessive beliefs
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Increase tolerance of uncertainty
CBT Interventions:
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Exposure and Response Prevention (ERP): Reduces compulsions through exposure.
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Cognitive Restructuring: Challenges obsessive thought patterns.
SMART Goals:
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Client will complete 10 ERP exercises over 5 weeks without engaging in compulsions.
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Client will challenge 3 obsessive beliefs weekly for 6 weeks.
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Client will track anxiety levels during ERP and report a 30% reduction over 4 weeks.
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Client will identify and reframe 2 cognitive distortions weekly for 6 weeks.
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Client will complete 1 thought record per week for 8 weeks.
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Client will rate distress before and after exposure and report improvement over 5 sessions.
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Client will practice uncertainty tolerance exercises 3 times per week for 6 weeks.
Phobias
Presenting Problem: Intense fear of specific objects or situations.
Potential Treatment Focuses:
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Reduce avoidance
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Challenge fear-based beliefs
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Build confidence through exposure
CBT Interventions:
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Graded Exposure: Gradual desensitization to feared stimuli.
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Cognitive Restructuring: Reframes irrational fears.
SMART Goals:
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Client will complete 5 exposure steps over 6 weeks.
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Client will reduce fear ratings by 30% after each exposure for 4 sessions.
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Client will identify and challenge 3 fear-based thoughts weekly for 6 weeks.
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Client will complete 1 behavioral experiment per week for 5 weeks.
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Client will track anxiety before and after exposure for 4 weeks.
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Client will practice relaxation before exposure tasks for 6 weeks.
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Client will report increased confidence in feared situations over 6 sessions
Insomnia
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Presenting Problem: Difficulty falling or staying asleep, racing thoughts at night, and daytime fatigue.
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Potential Treatment Focuses:
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Improve sleep efficiency and routine
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Reduce anxiety and cognitive arousal at bedtime
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Challenge dysfunctional beliefs about sleep
CBT Interventions:
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Sleep Restriction: Limits time in bed to increase sleep drive and efficiency
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Stimulus Control: Strengthens the bed-sleep association by removing non-sleep activities
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Sleep Hygiene Education: Promotes behaviors that support healthy sleep patterns
SMART Goals:
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Client will maintain a consistent sleep schedule within a 30-minute window for 14 consecutive days.
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Client will reduce sleep onset time from 90 minutes to under 30 minutes over 4 weeks.
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Client will complete a sleep diary daily for 4 weeks to track patterns and progress.
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Client will identify and challenge 3 sleep-related cognitive distortions weekly for 6 weeks.
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Client will implement 3 sleep hygiene strategies consistently for 4 weeks.
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Client will practice relaxation techniques before bed 5 nights per week for 6 weeks.
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Client will report a 25% improvement in sleep quality ratings over 6 sessions.
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Chronic Pain
Presenting Problem: Persistent pain that interferes with mood, activity, and daily functioning.
Potential Treatment Focuses:
Improve coping with pain-related distress
Increase functional activity through pacing
Challenge catastrophic pain-related thoughts
CBT Interventions:
Pain Education: Reframes pain as manageable and reduces fear-avoidance
Activity Pacing: Balances exertion and rest to maintain function
Cognitive Restructuring: Challenges beliefs like “I can’t do anything because of pain”
SMART Goals:
Client will complete 3 paced daily tasks for 5 consecutive days.
Client will practice relaxation techniques 5 times per week and report a 25% reduction in distress over 6 weeks.
Client will identify and challenge 3 pain-related thoughts weekly for 6 weeks.
Client will track pain levels and activity engagement daily for 4 weeks.
Client will complete 1 behavioral experiment per week to test pain-related beliefs for 6 weeks.
Client will implement 2 coping strategies during flare-ups and report improved tolerance over 5 sessions.
Client will report increased confidence in managing pain-related limitations over 6 weeks.
Eating Disorders
Presenting Problem: Disordered eating behaviors, body image concerns, and rigid food-related beliefs.
Potential Treatment Focuses:
Normalize eating patterns and reduce restriction or bingeing
Challenge distorted body image beliefs
Increase behavioral flexibility around food and appearance
CBT Interventions:
Structured Eating Schedule: Promotes regular, balanced intake
Body Image Work: Challenges overvaluation of shape and weight
Cognitive Restructuring: Reframes rigid or perfectionistic beliefs about food and self-worth
SMART Goals:
Client will follow a regular eating schedule (3 meals, 2 snacks) daily for 4 weeks.
Client will challenge 2 body image-related thoughts weekly for 8 weeks.
Client will complete 1 thought record per week focused on food-related beliefs for 6 weeks.
Client will engage in 1 behavioral experiment per week to test appearance-related fears for 6 weeks.
Client will track eating behaviors and emotional triggers daily for 4 weeks.
Client will identify and reframe 3 perfectionistic food rules over 5 sessions.
Client will report increased flexibility in food choices and reduced distress over 6 weeks.
Stress & Adjustment Issues
Presenting Problem: Difficulty coping with life transitions, role changes, or acute stressors.
Potential Treatment Focuses:
Enhance coping strategies for current stressors
Improve problem-solving and decision-making
Challenge negative appraisals of change or uncertainty
CBT Interventions:
Stress Management Techniques: Builds resilience and emotional regulation
Problem-Solving Training: Breaks down stressors into manageable steps
Cognitive Restructuring: Reframes catastrophic or rigid thinking about change
SMART Goals:
Client will identify 3 stress triggers and apply coping strategies weekly for 6 weeks.
Client will complete 1 problem-solving worksheet per week for 8 weeks.
Client will challenge 2 negative appraisals of change weekly for 6 weeks.
Client will track stress levels and coping responses daily for 4 weeks.
Client will practice relaxation or grounding techniques 5 times per week for 6 weeks.
Client will complete 1 behavioral experiment per week to test feared outcomes of change for 6 weeks.
Client will report increased confidence in handling transitions over 6 sessions.
Substance Use Disorders
Presenting Problem: Problematic use of alcohol or drugs, cravings, and difficulty maintaining abstinence.
Potential Treatment Focuses:
Identify and manage triggers and cravings
Build coping skills to prevent relapse
Challenge beliefs that support substance use
CBT Interventions:
Trigger Identification: Helps clients recognize high-risk situations
Coping Skill Development: Builds alternative responses to cravings
Relapse Prevention Planning: Prepares clients for setbacks and recovery
SMART Goals:
Client will identify 5 personal triggers and develop coping strategies within 4 sessions.
Client will maintain abstinence and complete a relapse prevention plan by session 10.
Client will complete 1 thought record per week to challenge substance-related beliefs for 6 weeks.
Client will track cravings and coping responses daily for 4 weeks.
Client will engage in 1 behavioral experiment per week to test beliefs about use for 6 weeks.
Client will practice refusal skills in 3 role-play scenarios over 5 sessions.
Client will report increased confidence in managing triggers over 6 weeks.
Anger Management
Presenting Problem: Frequent anger outbursts, irritability, and difficulty regulating emotions.
Potential Treatment Focuses:
Increase awareness of anger triggers and cues
Improve emotional regulation and impulse control
Challenge hostile or rigid thinking patterns
CBT Interventions:
Anger Cue Recognition: Identifies early signs of escalation
Thought Monitoring: Tracks anger-related thoughts and beliefs
Assertiveness Training: Promotes respectful expression of needs
SMART Goals:
Client will identify 3 anger triggers and use calming strategies during episodes for 6 weeks.
Client will reduce aggressive responses by 50% over 8 sessions.
Client will complete 1 thought record per week focused on anger beliefs for 6 weeks.
Client will practice assertive communication in 3 real-life situations per week for 6 weeks.
Client will track anger intensity and coping responses daily for 4 weeks.
Client will identify and reframe 3 hostile thoughts weekly for 6 weeks.
Client will report improved emotional control in conflict situations over 6 sessions.
Relationship Problems
Presenting Problem: Communication difficulties, conflict, and emotional disconnection in relationships.
Potential Treatment Focuses:
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Improve communication and assertiveness
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Challenge relational cognitive distortions
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Build empathy and emotional expression
CBT Interventions:
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Communication Skills Training: Teaches assertiveness and active listening
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Cognitive Restructuring: Reframes assumptions about others
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Problem-Solving Strategies: Resolves interpersonal conflict constructively
SMART Goals:
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Client will practice assertive communication in 3 interactions per week for 6 weeks.
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Client will challenge 2 relationship-related thoughts weekly for 8 weeks.
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Client will complete 1 thought record per week focused on interpersonal beliefs for 6 weeks.
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Client will track emotional responses during conflict and apply coping strategies for 4 weeks.
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Client will engage in 1 behavioral experiment per week to test relational fears for 6 weeks.
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Client will identify and reframe 3 assumptions about others over 5 sessions.
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Client will report improved relationship satisfaction over 6 sessions.
ADHD
Presenting Problem: Inattention, disorganization, impulsivity, and difficulty completing tasks.
Potential Treatment Focuses:
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Improve time management and task completion
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Strengthen organizational skills
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Challenge self-defeating beliefs about ability
CBT Interventions:
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Time Management: Builds structure and prioritization
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Organizational Skills Training: Improves planning and follow-through
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Cognitive Restructuring: Reframes beliefs like “I’ll never get it right”
SMART Goals:
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Client will use a daily planner for 5 days per week over 6 weeks.
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Client will reduce missed deadlines by 50% over 8 sessions.
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Client will complete 1 thought record per week focused on ADHD-related beliefs for 6 weeks.
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Client will implement 3 organizational strategies consistently for 4 weeks.
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Client will track task completion and distractions daily for 4 weeks.
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Client will engage in 1 behavioral experiment per week to test beliefs about focus for 6 weeks.
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Client will report increased confidence in managing responsibilities over
101 CBT Questions
1. Identifying Thoughts and Beliefs
1. What was going through your mind when this happened
2. How did you interpret that situation
3. What automatic thoughts did you notice?
4. What evidence supports those thoughts?
5. What evidence goes against those thoughts?
6. Are there alternative ways to view this situation?
7. What core beliefs might be underlying these thoughts?
8. How do these beliefs affect the way you feel or behave?
9. What assumptions are you making about yourself or others here?
10. What meaning do you assign to this event?
2. Exploring Emotions
11. What emotions did you experience during and after that event
12. How intense were those emotions on a scale from 1 to 10
13. What physical sensations did you notice when feeling this way
14. How long did these feelings last?
15. What thoughts or situations trigger these emotions?
16. How do these emotions influence your decisions or actions?
3. Behavior and Response Patterns
17. How did you respond to the situation?
18. What actions did you take immediately afterward?
19. What behaviors helped or made things worse?
20. What coping strategies have you used in similar situations?
21. How effective were those strategies?
22. What behavior would you like to change or strengthen?
23. What small steps could you take toward this change?
24. What obstacles make it difficult to change?
4. Challenging Cognitive Distortions
25. Are you noticing any “all-or-nothing” or black-and-white thinking?
26. Are you overgeneralizing from a single event?
27. Are you filtering out positive information?
28. Are you catastrophizing or imagining the worst-case scenario?
29. Are you personalizing and blaming yourself unfairly?
30. What would you say to a friend thinking this way?
31. How might you reframe these thoughts in a more balanced way?
5. Problem Solving and Coping
32. What have you tried so far to cope with this issue?
33. What worked and what didn’t?
34. What skills or strengths do you have that could help?
35. What resources could you use or develop?
26. What emotion do you feel most often
27. What emotion do you struggle to express
28. What emotion do you feel safest expressing
29. What emotion do you feel when you're alone
30. What emotion do you feel around others
6. Behavior & Coping
41. What did you do in response to the situation
42. What behavior helped
43. What behavior made things worse
44. What coping strategies have you used
45. Which ones worked
46. Which ones didn’t
47. What behavior would you like to change
48. What small step could you take
49. What’s stopping you from taking that step
50. What reward could motivate you
52. What habits support your mental health
53. What habits undermine it
54. What’s one behavior you’re proud of
55. What’s one behavior you regret
56. What behavior do you repeat even though it hurts you
57. What behavior do you avoid even though it helps you
7. Patterns & Triggers
58. When does this issue usually arise
59. Where does it happen most often
60. Who are you usually with
61. What thoughts come just before the behavior
62. What emotions come just before the behavior
63. What situations trigger this pattern
64. What time of day is it most intense
65. What’s different when the problem doesn’t occur
66. What’s different when you cope well
67. What’s the earliest memory of this pattern
68. What’s the most recent example
69. What’s the most intense example
70. What’s the mildest example
8. Strengths & Resilience
71. What strengths have helped you cope
72. What values guide your decisions
73. What are you proud of overcoming
74. What personal qualities helped you succeed
75. What do others admire about you
76. What do you admire about yourself
77. What’s a time you surprised yourself
78. What’s a time you stayed strong
79. What’s a time you helped someone else
80. What’s a time you bounced back
81. What’s a time you learned something important
82. What’s a time you grew from pain
9. Goals & Motivation
83. What do you want to change
84. Why does that matter to you
85. What would success look like
86. What would progress look like
87. What’s one thing you could do this week
88. What’s one thing you could stop doing
89. What’s one thing you could start doing
90. What’s one thing you could do differently
91. What’s one thing you could do more of
92. What’s one thing you could do less of
93. What’s one thing you’ve been avoiding
94. What’s one thing you’ve been procrastinating
95. What’s one thing you’ve been afraid to try
96. What’s one thing you’ve been waiting for
97. What’s one thing you’ve been hoping for
98. What’s one thing you’ve been telling yourself
99. What’s one thing you need to hear
100. What’s one thing you believe about change
101. What’s one thing you’re ready to commit to
Coginitve Behavorial Therapy
CBT Resource Websites
Cognitive Behavioral Therapy (CBT) is built on the understanding that our thoughts shape how we feel and act. This list highlights a wide spectrum of distorted thinking patterns—like catastrophizing, mindreading, and all-or-nothing thinking—that CBT helps identify and challenge. By learning to recognize these patterns, individuals can develop more balanced, realistic ways of thinking that lead to improved emotional well-being and healthier behavior. Whether you're a clinician or someone seeking personal growth, CBT offers practical tools to transform thought habits and build lasting resilience.
Therapist Aid – Free CBT worksheets, guides, and videoshttps://www.therapistaid.com/tools/cbt
Centre for Clinical Interventions (CCI) – Downloadable CBT workbooks by topichttp://www.cci.health.wa.gov.au
Psychology Tools – CBT worksheets, assessments, and self-help resourceshttps://www.psychologytools.com
Living Life to the Full – Free online CBT courses with interactive moduleshttps://llttf.com
Academy of Cognitive Therapy – CBT certification, research, and clinical toolshttps://www.academyofct.org
Suffolk Cognitive Therapy – CBT worksheets and mindfulness audio
recordingshttp://www.suffolkcognitivetherapy.com/web/resources/worksheets/
Three Minute Therapy – Free online CBT book and ABC model exerciseshttp://threeminutetherapy.com
REBT Network – Rational Emotive Behavior Therapy tools and downloadshttp://www.rebtnetwork.org
Get Self Help UK – CBT worksheets, handouts, and self-help guideshttps://www.getselfhelp.co.uk
MoodGym – Interactive CBT-based program for depression and anxietyhttps://moodgym.com.au
Mind Over Mood – Companion site to the CBT workbook by Greenberger & Padeskyhttps://mindovermood.com
CBT Thought Record App – Mobile app for tracking and restructuring thoughtshttps://www.cbtthoughtrecord.com
National Association of Cognitive-Behavioral Therapists (NACBT) – Training and certificationhttps://www.nacbt.org
CBT Online (UK NHS) – Guided CBT programs for anxiety and depressionhttps://www.nhs.uk/mental-health/talking-therapies-medicine-treatments/talking-therapies-and-counselling/cognitive-behavioural-therapy-cbt/
Uncommon Knowledge – CBT Worksheets and Therapist Traininghttps://www.unk.com/blog/top-ten-cbt-worksheets/
