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156 professional CBT resources
Challenge catastrophic misinterpretations of body sensations by examining evidence and generating realistic alternatives.
Systematically evaluate and build on existing coping strategies for managing distressing psychotic experiences.
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.
Examine what determines your self-worth — and how much is dominated by eating, shape, and weight compared to other life domains.
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.
Identify and challenge positive beliefs about worrying — the beliefs that keep you worrying because you think it helps.
Design, carry out, and reflect on behavioural experiments to test anxious predictions and unhelpful beliefs.
Set and track your prescribed sleep window as part of sleep restriction therapy — with weekly adjustments based on sleep efficiency.
Review evidence for and against a core belief across different life periods — childhood, adolescence, and adulthood.
The core stimulus control rules for CBT-I — rebuilding the association between bed and sleep.
Identify a core belief, rate its conviction, gather evidence for and against, and develop a more balanced alternative.
Track body checking and body avoidance behaviours, their triggers, and function.
Test the belief that thinking something makes it more likely to happen (likelihood TAF) or that thinking something is morally equivalent to doing it (moral TAF).
Identify and challenge negative beliefs about worry — the beliefs that worry is uncontrollable or dangerous.
Weigh up the costs and benefits of specific health anxiety behaviours — checking, Googling, reassurance-seeking — to build motivation for change.
Explore what matters most to you across key life domains to guide goal-setting and behavioural activation.
Compare the effects of self-focused attention vs external focus during social situations to test whether self-focus makes anxiety worse.
Identify and challenge positive beliefs about mania/hypomania that reduce motivation for relapse prevention — e.g. "I'm more creative when high."
Build a hierarchy of appearance-related situations you avoid, ranked by distress, to guide graded exposure.
Track your substance use day by day to identify patterns, triggers, and the relationship between mood and use.
Gather normalising evidence by surveying others about whether they experience the same body sensations and fears — challenging the belief that your experience is abnormal.
Identify and challenge stuck points — the unhelpful beliefs about the trauma and its aftermath that maintain PTSD symptoms.