CBT Techniques: Changing Thoughts, Changing Feelings
An introduction to Cognitive Behavioural Therapy techniques you can practise yourself to manage negative thinking patterns.
What Is CBT?
Cognitive Behavioural Therapy (CBT) is one of the most researched and effective treatments for anxiety, depression, and many other mental health conditions.
The core idea is simple: the way you think affects how you feel, and how you feel affects what you do. By changing unhelpful thinking patterns, you can change how you feel.
CBT isn't about 'positive thinking' or pretending everything is fine. It's about thinking more realistically and helpfully.
While working with a therapist gives the best results, many CBT techniques can be practised on your own.
Common Thinking Traps
All-or-nothing thinking: Seeing things in black and white. 'If I'm not perfect, I'm a total failure.' Try seeing the grey area instead.
Catastrophising: Jumping to the worst possible outcome. 'I made a mistake at work, I'll definitely be sacked.' Ask: what's the most likely outcome?
Mind reading: Assuming you know what others think. 'Everyone thinks I'm boring.' Check: do you actually have evidence for this?
Should statements: Rigid rules about how things 'should' be. 'I should be coping better.' Replace 'should' with 'I'd prefer' or 'it would be nice if'.
Emotional reasoning: Believing something is true because you feel it. 'I feel worthless, so I must be worthless.' Feelings aren't facts.
Filtering: Focusing only on the negative and ignoring positives. Challenge yourself to notice what went well, not just what went wrong.
Personalisation: Blaming yourself for things outside your control. 'My friend cancelled — it must be because of me.' There are usually many explanations.
CBT Techniques to Try
Thought records: When you notice a strong negative emotion, write down: the situation, the automatic thought, the emotion and its intensity (0-100), evidence for the thought, evidence against it, and a more balanced thought.
Behavioural experiments: Test your anxious predictions. If you think 'everyone will judge me if I speak up', try speaking up and record what actually happens.
Activity scheduling: When you're depressed, plan small pleasurable or achievement-based activities each day. Action often comes before motivation, not after.
The downward arrow: Keep asking 'what does that mean about me?' until you reach a core belief. Understanding your core beliefs helps you challenge them at the root.
Worry time: Designate 15 minutes daily for worrying. Outside this time, write worries down and postpone them. This contains anxiety rather than letting it run freely.
Behavioural activation: Track what you do each day and rate it for pleasure (0-10) and mastery (0-10). Gradually increase activities that score well.