Cognitive behaviourial Therapy (CBT)

Cognitive Behavioural Therapy (CBT) is a structured, evidence-based form of talk therapy that helps individuals identify and change unhelpful patterns in their thoughts, emotions, and behaviours.

The core idea is that our thoughts influence how we feel and act, so by challenging and reframing unhelpful thinking, we can improve mood, reduce distress, and make healthier choices.

CBT is widely used in Canada to treat a variety of issues, including anxiety, depression, stress, trauma, and relationship challenges. It is typically goal-oriented, time-limited, and focuses on practical skills clients can use in daily life.

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Common Therapeutic Tools and Approaches Used in CBT Therapy

1. Thought Records

Tool: Worksheets to track situations, thoughts, emotions, and alternative perspectives.
Purpose: Helps clients spot patterns in thinking and challenge distorted thoughts.

2. Cognitive Restructuring

Tool: Thought-challenging questions and evidence-for/evidence-against exercises.
Purpose: Encourages more balanced and realistic thinking.

3. Behavioural Activation

Tool: Activity scheduling and pleasure/mastery tracking.
Purpose: Increases engagement in meaningful activities to improve mood.

4. Exposure Exercises

Tool: Fear hierarchy lists and gradual exposure plans.
Purpose: Reduces avoidance by safely confronting feared situations.

5. Problem-Solving Skills Training

Tool: Step-by-step problem-solving templates.
Purpose: Builds confidence in handling challenges effectively.

6. Self-Monitoring

Tool: Mood logs and habit trackers.
Purpose: Increases awareness of triggers, progress, and areas for change.

7. Relaxation & Mindfulness Strategies

Tool: Breathing exercises, body scans, and guided imagery.
Purpose: Manages physiological stress responses and promotes calm thinking