CBT
Cognitive Behavioral Therapy — identifying and changing unhelpful thought patterns and behaviors.
15 settings
Activity Scheduling
Deliberately planning positive or meaningful activities instead of waiting for motivation.
…
Assertiveness Training
Learning to express needs and boundaries clearly without aggression or passivity.
…
Behavioral Activation
Breaking cycles of inaction by scheduling positive activities — even when motivation is low.
…
Cognitive Restructuring
Identifying distorted thought patterns and replacing them with more balanced, realistic ones.
…
Decatastrophizing
Challenging worst-case thinking by examining what would actually happen and how you would cope.
…
Exposure
Gradually facing feared situations to reduce avoidance and build tolerance.
…
Graded Task Assignment
Breaking a large goal into small, manageable pieces to build momentum and confidence.
…
Problem Solving
Breaking down overwhelming situations into concrete, actionable steps.
…
Reattribution
Shifting blame or responsibility to a more accurate, balanced distribution instead of taking all or none.
…
Relaxation Training
Using breathing, muscle relaxation, or grounding to manage physical anxiety responses.
…
Role Playing
Practicing difficult conversations or situations before they happen to build confidence and skill.
Self-Monitoring
Tracking your thoughts, emotions, and behaviors to identify patterns you can't see in the moment.
…
Socratic Questioning
Examining the evidence for and against a belief before accepting it as true.
…
Stimulus Control
Changing your environment to support the behavior you want and reduce triggers for the behavior you don't.
…
Thought Records
Writing down automatic thoughts to see patterns and challenge them with evidence.
