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.
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Behavioral Activation
Breaking cycles of inaction by scheduling positive activities — even when motivation is low.
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Cognitive Restructuring
Identifying distorted thought patterns and replacing them with more balanced, realistic ones.
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Decatastrophizing
Challenging worst-case thinking by examining what would actually happen and how you would cope.
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Exposure
Gradually facing feared situations to reduce avoidance and build tolerance.
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Graded Task Assignment
Breaking a large goal into small, manageable pieces to build momentum and confidence.
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Problem Solving
Breaking down overwhelming situations into concrete, actionable steps.
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Reattribution
Shifting blame or responsibility to a more accurate, balanced distribution instead of taking all or none.
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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.
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Socratic Questioning
Examining the evidence for and against a belief before accepting it as true.
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Stimulus Control
Changing your environment to support the behavior you want and reduce triggers for the behavior you don't.
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Thought Records
Writing down automatic thoughts to see patterns and challenge them with evidence.
