CBT Skills
Understand the connection between your thoughts, emotions, behaviours, and physical sensations. Learn practical skills to challenge unhelpful patterns and build healthier habits.
Cognitive Behavioural Therapy (CBT) is one of the most widely researched approaches for anxiety, depression, and trauma-related distress. At its heart is a simple idea: the way we think about a situation shapes how we feel and act. When we notice unhelpful patterns, we can gently practise new ones. These modules are educational — not a replacement for working with a therapist.
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CBT Foundations
Understand how CBT works
0/4Learn how thoughts, emotions, behaviours, and physical sensations influence one another — the ground the rest of CBT is built on.
🧭 What is CBT?🔄 The CBT Cycle🧩 Thoughts, Feelings & Behaviours⚡ Automatic ThoughtsOpen module → - 💭
Thinking Patterns
Recognise unhelpful thinking habits
0/9Learn to notice the cognitive distortions that quietly drive anxiety, low mood, shame, and self-criticism.
🎭 Cognitive Distortions⚫ All-or-Nothing Thinking🌪 Catastrophising🧠 Mind Reading🔮 Fortune Telling🌊 Emotional Reasoning📏 Should Statements🏷️ Labelling🎯 PersonalisationOpen module → - 🔄
Challenging Thoughts
Question unhelpful beliefs with curiosity
0/6Replace automatic assumptions with more balanced and compassionate thinking — one thought at a time.
📝 Thought Record⚖️ Evidence For & Against🔀 Alternative Thoughts🖼️ Reframing❓ Socratic Questioning⚖️ Balanced ThinkingOpen module → - 🚶
Behaviour Change
Change actions to change feelings
0/6Practical strategies that improve mood, reduce avoidance, and build confidence through small, doable steps.
🌤 Behavioural Activation🚪 Exposure📅 Activity Scheduling🎯 Goal Setting🧩 Problem Solving🌱 Building Healthy HabitsOpen module → - 🌳
Core Beliefs & Self-Esteem
Understand deeper beliefs about yourself
0/5Explore the beliefs shaped by life experiences and begin gently building healthier ones — with evidence, not affirmations.
🌳 Core Beliefs🗣 Self-Critical Thoughts🤲 Building Self-Compassion⭐ Self-Esteem📓 Positive Data LogOpen module → - 🛠
Everyday CBT Tools
Quick techniques you can use daily
0/5Small, portable practices — worry time, gratitude, coping statements, behaviour experiments, and a plan for hard days.
⏰ Worry Time🌸 Gratitude Practice💬 Coping Statements🧪 Behaviour Experiments🛡 Relapse PreventionOpen module →
Educational only. For urgent support see Crisis Resources.
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