5 Effective CBT Techniques To Start Now

1. Thought Records - Identify and Challenge Negative Automatic Thoughts

A fundamental principle of CBT is that our thoughts, interpretations and assumptions influence our emotions and actions. During periods of anxiety or depression, negative automatic thoughts and assumptions often go unchallenged and may seem entirely true. Starting a new habit of keeping a thought record can help you slow down your thinking process, recognise your thoughts, understand their impact on your emotions and behaviours, and help you better understand the difficulties you are facing.

How:

• Develop a habit of daily reflection on your thoughts.
• Document your feelings each day.
• Note what has been on your mind.

Consider using a journal or CBT app to incorporate this habit into your daily routine.

2. Modify Your Behaviour

Depression often results in withdrawal and avoidance, creating a sense of being trapped and defeated, which can further exacerbate low mood. Behavioural Activation encourages the reintroduction of meaningful, enjoyable, or routine activities, even when motivation is lacking.

You could try:

• Creating a list of activities you currently enjoy or previously found enjoyable
• Incorporating one activity per week as a new habit
• Monitoring your mood before and after the activity

Action often precedes motivation, not the reverse. This can feel very challenging to start, and it's something we could look at together within CBT sessions.

3. The 5-4-3-2-1 Grounding Technique

When anxiety manifests, particularly through panic or racing thoughts, grounding techniques can help refocus attention on the present moment.

You could try this exercise:

• Identify 5 things you can see
• Identify 4 things you can feel
• Identify 3 things you can hear
• Identify 2 things you can smell
• Identify 1 thing you can taste

This technique could help soothe the nervous system and reduce feelings of overwhelm.

4. SMART Goals – Prepare for Success

CBT emphasises goal orientation and active participation. Setting SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) can foster confidence and momentum.

For example: Rather than saying, “I want to feel better,” specify, “I will take a 10-minute walk after lunch three times this week.”

Begin with small steps and build on successes; every step, however small it feels, is significant.

5. Thought Defusion – Disengage from Unhelpful Thoughts

At times, disputing every negative thought may feel counterproductive. CBT introduces thought defusion, a technique from mindfulness-based CBT that aids in perceiving thoughts as mental events rather than facts.

Practice this: When aware of an unhelpful or negative thought, remind yourself: “I’m noticing the thought that…”

This can create distance between you and the thought, which can reduce its power.

Your thoughts do not define you, and not everything you think may be completely true.

Rebecca Cox is a Cognitive Behavioural Therapist who works with adults experiencing anxiety and depression. She offers a thoughtful, collaborative space to explore unhelpful patterns of thinking and responding, and to develop kinder, more supportive ways of relating to yourself.

If you’re considering support, you can find more information or arrange an initial session using the button below.