5 CBT Techniques to Try at Home

Cognitive Behavioural Therapy (CBT) is a highly effective form of psychotherapy for a range of mental health problems including anxiety disorders, specific phobias, PTSD and depression. While working with a therapist offers personalised guidance, many CBT techniques can also practiced at home. These simple exercises can help you gain clarity, reduce stress and take the first steps towards better mental health and emotional wellbeing. Let’s dive into five CBT techniques you can try today.

1. Reframing Negative Thoughts

Negative thoughts can feel overwhelming and if left unchecked can have a detrimental impact on our life. Negative automatic thoughts are often an assumption, opinion or prediction that we make without any factual evidence. You can learn to reframe these by using a thought record or journal, here’s how:

• Identify the Thought: Write down the negative thought causing you distress
• Question the Thought: Ask ‘what evidence supports this way of thinking? What goes against this? Is this thought based on fact or assumptions?’
• Reframe the Thought: Replace the thought with a more balanced perspective, such as ‘I have made mistakes, but I have also achieved a lot’.

This practice helps you to see your thoughts more clearly and shift your mindset. Check out our ‘Catch It, Check It and Change It’ technique for further practice.

2. Managing Worry

Do you find yourself constantly worrying or maybe you have a persistent feeling of dread or unease. If you notice a theme of ‘what if…’ thoughts, then practicing simple worry management techniques can really help. Here’s how:

• Schedule worry time: plan a specific time each day, for approximately 10-20 minutes to focus on worries. This is a helpful way to contain overwhelming worries, rather than letting them consume your entire day.
• Sort worries: is it a ‘hypothetical’ or a ‘practical’ worry.
• Hypothetical worries: practice ‘letting the worry go’ by refocusing your attention.
• Practical worries: follow the problem solving method (technique 5 below)

3. Behavioural Activation

When you’re feeling low, it’s tempting to withdraw from people or activities. When we stop doing the things that matter, we get less out of life and feel more low. Behavioural activation encourages you to engage in meaningful activities to boost your mood. Start small:

• List a few enjoyable or meaningful tasks, like taking a walk, calling a friend, or cooking a favourite meal.
• Choose one activity and commit to doing it, even if your motivation feels low.
• Reflect on how you feel after – you may notice an increased sense of achievement, closeness to others or enjoyment.

4. Relaxation Techniques

Managing stress and anxiety is easier with relaxation strategies. Deep breathing is an effective way to calm your nervous system. You can practice this simple technique anywhere and anytime:

• Inhale deeply through your nose for a count of four.
• Hold your breath for four counts.
• Exhale slowly through your mouth for a count of six.
• Pause for four counts and repeat for as long as you need.

Check out our Progressive Muscle Relaxation script for a deeper sense of relaxation and calm. This involves tensing then relaxing different muscle groups to release stress and anxiety.

5. Problem Solving Steps

Feeling stuck with a problem? Use this step-by-step process:

1. Define the Problem: Be specific and clear.
2. Brainstorm Solutions: List as many options as possible without judging them.
3. Evaluate Options: Consider the pros and cons of each.
4. Choose a Solution: Pick the most practical or appealing option.
5. Take Action: Implement your solution and evaluate the outcome.

This method turns overwhelming issues into manageable steps.

These CBT techniques are a great starting point for improving your mental well-being from the comfort of your home. They offer practical tools to challenge negative thoughts, manage stress, and take control of your emotions. Remember, small changes can lead to significant progress.

If these exercises resonate with you, consider reaching out to a therapist to explore how CBT can further support your journey. Ready to take the next step? Contact us today to learn more!