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156 professional CBT resources
A longitudinal formulation for bipolar disorder — mapping life events, episode patterns, and maintaining factors across time.
Practise responding to yourself with the same kindness you would offer a friend — challenging the self-critical voice with compassion.
Move from all-or-nothing core belief thinking to a continuum — placing yourself and evidence along a 0–100 scale.
Identify the distorted observer-perspective self-image that drives social anxiety — the "felt sense" of how you appear to others.
Practise using mirrors differently — shifting from selective, critical zooming to a full, descriptive, non-judgemental observation of your whole body.
Identify common thinking errors (cognitive distortions) present in your automatic thoughts.
Identify and break the boom-bust pattern — doing too much on good days and crashing on bad days.
Create coping flashcards that capture a triggering situation, the old unhelpful response, and a new, more adaptive response — for quick reference in difficult moments.
Track worries as they occur, classify them, practise postponing hypothetical worries to a designated worry period, and record outcomes.
Log exposure and response prevention practice sessions with SUDS ratings, urge strength, and whether you resisted the compulsion.
Plan and rate activities with mastery and pleasure scores to gradually rebuild a rewarding routine.
Log interoceptive exposure exercises that deliberately produce feared body sensations to break the link between sensations and catastrophic interpretations.
Build a catalogue of your strengths, qualities, and achievements — evidence that doesn't fit the negative bottom line.
Track daily mood on a depression-euthymia-hypomania/mania scale alongside sleep, medication, and key events.
Track urges to seek reassurance, whether you resisted, and what happened — building evidence that you can tolerate uncertainty without reassurance.
Test how attention to the body creates and amplifies sensations — demonstrating that body scanning is part of the problem, not the solution.
Track schema activations — when old patterns get triggered, what mode you went into, and what you could do differently.
Monitor and challenge the post-mortem rumination that follows social situations — a key maintenance factor in social anxiety.
Compare your mental image of yourself with photographic evidence to test whether the perceived flaw is as visible as you believe.
Challenge catastrophic misinterpretations of body sensations by examining evidence and generating realistic alternatives.
Challenge inflated responsibility beliefs that drive OCD by examining the appraisal and generating realistic alternatives.
Trace a negative automatic thought down through underlying assumptions to the core belief using the "what would that mean?" technique.
Track daily routine stability — wake time, meals, activity, social contact, and bedtime — as routine disruption is a key trigger for mood episodes.
Plan a gradual, time-based increase in activity from a sustainable baseline — not guided by pain, but by a pre-set schedule.