How to get started with CBT?

Getting started with CBT can feel vast, but it’s a structured and accessible approach.

Here’s a step-by-step guide to get started.

1. Decide on your approach: Therapist-guided vs. self-help
   

• • Option 1: Work with a CBT therapist

• • • Find a therapist

Look for a licensed mental health professional trained in CBT. You can search directories like:

• • • • Psychology Today.

• • • • BetterHelp (Online therapy).

• • • • National Association of Cognitive-Behavioral Therapists.

• • • • • Schedule an initial session

Be prepared to discuss your issues and therapy goals.

• • • • • Commit to the process

CBT is short-term (typically 6–20 sessions) and requires active participation, including homework assignments.

• • Option 2: Try self-help CBT

You can still benefit from self-guided CBT techniques if therapy isn’t an option:

• • • Read CBT books

Some good starting points include:

• • • • Feeling Good: The New Mood Therapy by David Burns.

• • • • Mind Over Mood by Dennis Greenberger and Christine Padesky.

• • • Use CBT-based apps

Popular apps such as:

• • • • CBT Thought Diary (helps track and face antagonistic thoughts).

• • • • Wysa (AI chatbot using CBT techniques).

• • • • Sanvello (for anxiety and stress management).

• • • Start a thought journal

Write down negative thoughts and replace them with more balanced perspectives.

2. Learn the basics of CBT

CBT is based on the idea that your thoughts, feelings, and behaviors are interconnected.

• • Negative thoughts → Influence emotions and behaviors.

• • Unhelpful behaviors → Reinforce negative thought patterns.

• • Challenging thoughts and changing behaviors → Can improve emotional well-being.

Common CBT techniques include:

• • Cognitive restructuring

Identifying and confronting distorted thinking (“I’m a failure” → “I made a mistake, but I can learn from it”).

• • Behavioral activation

Taking small steps to re-engage in enjoyable or productive activities.

• • Exposure therapy (for anxiety or phobias)

Gradual exposure to feared situations to cut avoidance behaviors.

• • Mindfulness and relaxation

Learning to manage stress through deep breathing, meditation, or grounding techniques.

3. Set personal goals
   
   CBT is goal-oriented, so consider:

• • What specific challenges do you want to address? (Anxiety, depression, self-doubt.)

• • What beliefs or behaviors do you want to change?

• • How will you track progress? (Journaling, mood tracking apps, etc.)

4. Practice daily and apply what you learn
   

CBT is most effective when practiced consistently:

• • Write down thoughts and discover patterns (use a CBT journal or app).

• • Dispute harmful ideas with logical evidence.

• • Act: Change behaviors that strengthen negativity.

• • Stay patient: Change takes time, and setbacks are normal.

5. Evaluate progress and adjust as needed
   
   Reflect on the following after a few weeks:

• • Have your pessimistic thought sequences improved?

• • Are you feeling more in control of emotions and behaviors?

• • Do you need professional support to go deeper?

Working with a therapist might help fine-tune your approach if progress on your own feels slow.

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