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156 professional CBT resources
Move from all-or-nothing core belief thinking to a continuum — placing yourself and evidence along a 0–100 scale.
Plan and track a pattern of regular eating — three meals and two to three snacks — to establish a predictable structure that reduces binge urges.
Calculate and track sleep efficiency (time asleep ÷ time in bed × 100) — the key metric for CBT-I sleep restriction therapy.
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.
Explore how common unusual experiences are in the general population — and how context, stress, and sleep deprivation can produce them in anyone.
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.
Track urges to use substances without acting on them. Practice the skill of riding the wave of craving until it passes.
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.
Prepare for trauma reliving sessions and process the experience afterwards — tracking hotspots, emotions, and updated meanings.
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.
Practise noticing and tolerating everyday uncertainty to build your tolerance muscle.
Identify the "hotspot" moments in a trauma memory — the moments of peak emotion — and work on updating their personal meaning.
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.