Core CBT Techniques

Cognitive Techniques

1. Identifying automatic thoughts

Automatic thoughts are the quick, often unexamined thoughts that pop up in response to a situation.

Examples of automatic thoughts:

• "I'm going to fail this."
• "Everyone is judging me."
• "Nothing ever works out for me."

How to catch them:

• Notice a sudden shift in mood
• Pause and ask: "What just went through my mind?"
• Write it down before it fades

2. Thought challenging

Once a thought is identified, test it against evidence rather than accepting it automatically.

Key challenging questions:

• What is the actual evidence for and against this thought?
• Would I say this to a friend in the same situation?
• What's a more balanced way to see this?

3. Cognitive restructuring

Steps:

1. Write the original thought
2. Identify the distortion type
3. Gather supporting and contradicting evidence
4. Write a more balanced alternative thought

4. Identifying cognitive distortions

Most common distortions:

• All-or-nothing thinking
• Overgeneralization
• Catastrophizing
• Mind reading

Behavioral Techniques

1. Graded exposure

Steps:

1. List feared situations from least to most anxiety-provoking
2. Start with the easiest item
3. Stay in the situation until anxiety naturally decreases
4. Move up the hierarchy gradually

Example: fear of public speaking hierarchy

2. Activity scheduling

Steps:

• Track current daily activities and mood
• Identify which activities boost mood
• Deliberately schedule more of those activities

3. Problem-solving technique

Steps:

1. Define the problem precisely
2. Brainstorm possible solutions without judging them
3. Weigh pros and cons of each
4. Choose one and act on it
5. Review the outcome

Monitoring and Tracking

1. Thought and feeling records

A simple thought record template:

2. Mood monitoring

How to track it:

Rate your mood a few times a day on a simple 1-10 scale and note what you were doing at the time.

Therapeutic Homework

Common homework types

• Daily thought records
• Scheduled exposure practice
• Behavioral experiments to test a belief
• Reading or worksheet exercises

Worked Examples

Example 1: Exam anxiety

Step 1: Define the problem

"I freeze during exams and forget what I studied."

Step 2: Apply the techniques

Identify the catastrophic thought ("I'll fail and everyone will know"), challenge it with evidence from past exams, and practice brief breathing exercises before entering the exam room.

Example 2: Social shyness

Step 1: Exposure hierarchy

Small talk with a cashier → a short chat with a classmate → joining a group conversation.

Step 2: Gradual application

Practice one step per week, noting the anxiety level before and after each attempt.

Summary

These techniques work best in combination: cognitive tools change how you interpret situations, while behavioral tools change what you actually do — and tracking progress keeps both honest and measurable.