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156 professional CBT resources
Identify recurring patterns across relationships — mapping what triggers the pattern, what you expect, what you do, and the outcome.
Test specific predictions about the consequences of changes in shape, weight, or eating.
Identify valued activities lost to PTSD and plan a graded return to engagement with life.
Write a structured impact statement exploring how the trauma has affected your beliefs about safety, trust, power, esteem, and intimacy.
Build a hierarchy of situations involving uncertainty, ranked by distress, to guide graded exposure to tolerating not knowing.
Explore clinical perfectionism as a maintaining mechanism — mapping the cycle and testing perfectionist rules.
Explore how difficulty tolerating emotions drives eating disorder behaviours — and develop alternative ways to manage intense feelings.
Track applied relaxation practice through the stages: progressive muscle relaxation, release-only, cue-controlled, differential, and rapid relaxation.
Identify safety behaviours that maintain anxiety, understand their costs, and plan experiments to gradually drop them.
Track daily body image fluctuations alongside mood, context, and eating — to show that body image feelings change and are influenced by mood, not just body size.
Challenge inflated responsibility by listing all contributing factors to a negative event and assigning realistic percentages.
Weigh up the short-term and long-term advantages and disadvantages of a behaviour, belief, or decision.
Log exposure exercises with SUDS ratings, safety behaviours dropped, and key learning points.
Build a hierarchy of feared situations ranked by anxiety level, from least to most challenging, to guide graded exposure work.
Work through a structured problem-solving process: define the problem, brainstorm solutions, evaluate options, and create an action plan.
Collect evidence that contradicts a negative core belief and supports a more balanced alternative — building a new perspective over time.
Identify your personal early warning signs across thinking, mood, behaviour, and physical health, and create a stepped action plan for responding.
Identify your core values and assess how well your current activities align with them — then plan changes to close the gap.
Challenge all-or-nothing thinking by placing beliefs, qualities, or experiences on a continuum rather than in black-and-white categories.
Plan a paced approach to activity — balancing rest and engagement to avoid boom-bust cycles in chronic pain, CFS, or depression.
Prepare for and process an imagery rescripting session — recording the original image, its meaning, and the rescripted version.