Quick Answer:
Common CBT techniques include thought records (catching and testing negative thoughts), cognitive reframing, behavioural activation (scheduling positive activities), graded exposure (facing fears step by step), and worry time. Most can be practised at home with simple worksheets.
The Core CBT Techniques
| Technique | What It Does |
|---|---|
| Thought records | Catch an anxious thought, test the evidence, reframe it |
| Cognitive reframing | Swap catastrophic thinking for balanced alternatives |
| Behavioural activation | Schedule rewarding activities to lift low mood |
| Graded exposure | Face feared situations gradually to reduce avoidance |
| Worry time | Contain rumination to a set window each day |
Try Them at Home
Many CBT techniques are self-teachable — our guide to CBT techniques you can try at home includes step-by-step worksheets for each. Start with a thought record: write the situation, the automatic thought, the evidence for and against it, and a more balanced conclusion.
Guided Practice Works Best
Self-help is a great start, but a therapist helps you apply the tools to your specific patterns. Online-Therapy.com builds these exact techniques into a structured programme with daily feedback, from $48/week.
Try Online-Therapy.com — 20% Off →Read more: CBT Techniques at Home · What Is CBT?
