01UNDERSTAND YOUR THOUGHTS
Notice unhelpful thinking patterns
Explore all-or-nothing thinking, overgeneralization, and other cognitive distortions.
Explore cognitive distortionsCOGNITIVE BEHAVIORAL THERAPYA little clarity.
A little clarity.
A next step.
You don’t have to figure everything out at once. Explore your thoughts, make room for your feelings, and practice a different response.
40 free exercisesVideos & interactive worksheets
New to CBT? Get to know the basics THE BASICSSmall shifts.
Small shifts.
New possibilities.
Thoughts↔Feelings↔Actions
What is CBT?
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 CBTFROM UNDERSTANDING TO PRACTICE
Start where you are.
01
02MAKE SENSE OF FEELINGS
Put your emotions into words
Practice identifying what you feel and noticing the situation around that emotion.
Explore your emotions
03TAKE A SMALL STEP
Turn a problem into a plan
Break a manageable problem into smaller parts and consider what you can try next.
Practice problem solvingExplore 40 CBT exercises, each with a free PDF worksheet, across the four sections below.
Four ways to build your skills.
Self-Monitoring & Awareness
Explore lessons & worksheets →Cognitive Restructuring
Explore lessons & worksheets →Behavioral Activation & Exposure
Explore lessons & worksheets →Problem-Solving, Coping & Relapse-Prevention
Explore lessons & worksheets →A DIFFERENT PERSPECTIVEA thought isn’t the
A thought isn’t the
whole story.
Imagine a friend hasn’t replied to your message. There may be more than one way to understand the silence.
This example shows how you might pause, consider other explanations, and choose your next step.
THE FIRST THOUGHT
“They haven’t replied. I must have upset them.”
↓ Pause. What else could be true?
A MORE BALANCED THOUGHT
“I don’t know why they haven’t replied. They could be busy. I can give it some time.”
A possible next step
Put your phone down and return to something you planned to do.
LET’S CLEAR A FEW THINGS UP
Questions about CBT
What is cognitive behavioral therapy (CBT)?
CBT is a talking therapy that explores how thoughts, feelings, physical sensations, and behaviors influence each other. It involves learning and practicing ways to respond to unhelpful patterns.
Is CBT about always thinking positively?
No. A CBT exercise can help you examine a thought and consider a more balanced perspective. The aim is not to force a positive interpretation or dismiss a difficult experience.
Can I learn CBT skills on my own?
Self-help resources can introduce CBT concepts and give you opportunities to practice. They are not a replacement for individual assessment or treatment. A qualified therapist can help you decide what support is appropriate for you.
How are these resources related to DBT?
This CBT library includes 40 exercises across four sections, with lesson guides and PDF worksheets. Our separate DBT library covers related skills such as mindfulness, emotion regulation, and interpersonal effectiveness. These resources support learning and practice; they do not replace individual treatment.
Get curious about your thinking.
Start by noticing a pattern. You can build from there.
Try the first exerciseThese resources are for education and self-help, not diagnosis or a substitute for professional care.
Explore our DBT homepage →