Basic CBT Techniques

Cognitive Restructuring or Cognitive Reframing:

Challenging negative or distorted thoughts and replacing them with more balanced, realistic ones. For instance, if someone thinks, "I'm a failure because I made a mistake," CBT might help them reframe this as, "I made a mistake, but that doesn't define me as a failure.”

Thought Records:

Keeping a journal of thoughts, emotions, and situations that trigger distress. This helps people track patterns and identify cognitive distortions (e.g., catastrophizing, overgeneralizing) that contribute to negative feelings.

Behavioral Activation:

Encouraging individuals to engage in activities that bring them joy, fulfillment, or a sense of accomplishment. This is especially important in treating depression, where people may withdraw from positive activities due to low mood.

Mindfulness and Relaxation Techniques:

Incorporating mindfulness practices to help individuals focus on the present moment and reduce rumination or excessive worry.

Exposure Therapy:

Gradually exposing a person to feared situations or thoughts in a safe and controlled way, helping them reduce anxiety over time. This is used in cases like phobias, PTSD, and OCD.