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Learn practical ways to understand your thoughts, question unhelpful patterns, and build habits that support you.
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THE BASICS
Our thoughts, feelings, and actions are connected. CBT helps us explore those connections.
Cognitive behavioral therapy is a talking therapy that helps people recognize and work with unhelpful patterns of thinking and behavior. Practice can involve examining a thought, looking at a situation from another angle, or trying a different action.
You don’t have to figure everything out at once. This page introduces the basics and points you to exercises you can explore at your own pace.
Read the NHS guide to CBTSelf-Monitoring & Awareness
Start by noticing what happens in everyday moments: the situation, the thought that follows, and how you feel and respond. A few notes can help you see connections you might otherwise miss.
10 lessons · Videos & worksheets
Cognitive Restructuring
A thought can feel convincing without telling the whole story. Practice spotting unhelpful thinking patterns, looking at the evidence, and finding a more balanced way to understand a situation.
10 lessons · Videos & worksheets
Behavioral Activation & Exposure
When getting started feels difficult, make the next step smaller. Plan activities that matter to you, break tasks into manageable parts, and explore gradual ways to approach things you’ve been avoiding.
10 lessons · Videos & worksheets
Problem Solving
When a situation feels tangled, take it one piece at a time. Clarify the problem, consider your options, and choose a practical step. Reflect on what helped and adjust your plan as you go.
10 lessons · Videos & worksheets
READER STORIES
Readers and therapists share their experiences with our DBT resources.
“I just want to take a moment to express my gratitude for this website as an incredible resource. I’ve been facilitating a DBT group at a long-term residential treatment facility for over two years, and this is the best site I’ve found to have easy to understand DBT skills info & worksheets.”
“As a mental health counselor DBT focus and trauma based approach, I can’t thank you enough for building this amazing resource for us MH therapists and clients. Your work is amazing and easy to understand!”
“My spouse and I have spent the last two weeks going through the DBT modules and have been practicing the skills. We absolutely love this website. Thank you very much.”
“I just found this website while looking for some resources for a client who prefers video/audio options vs. written materials. Holy smokes! I am so grateful that these videos and handouts have been made freely available. Wonderful resource. THANK YOU!”
“Wow I am so glad I found this website! I am a therapist who is working virtually and have found this website so great for helping my clients review skills in between sessions.”
“I received this website from a hotline as a resource, this DBT website, I’ve never seen online before, this exercise today, has helped me become aware that I’m an internally oriented person, and I’ve been extremely distressed. So this entire DBT website is going to help me so much.”
“I am SO happy I just found this website. I’ve tried to find something like this for many years. I could never find anything and always wanted to start something up myself but never found the motivation. DBT is one of the reasons I am still here today. I’m excited to share this with everyone I know.”
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