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.[1] 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?
Sources & References
- [1] NHS — Cognitive Behavioural Therapy (CBT) Treatment Overview
- [2] Springer / PubMed — Remission in CBT for Adult Anxiety Disorders: A Meta-Analysis
- [3] NIMH (National Institute of Mental Health) — Psychotherapies & CBT Overview
For general information only, not a substitute for professional care. In a crisis, contact a professional or a crisis line (988 US, Samaritans 116 123 UK & ROI).
