25 CBT Techniques and Worksheets for Cognitive Behavioral Therapy

25 CBT Techniques and Worksheets for Cognitive Behavioral Therapy

Cognitive behavioral therapy (CBT) encompasses a range of techniques that can provide emotional relief and personal growth. When applied with care and wisdom, these methods offer the potential for self-understanding and healing.

What is CBT?

CBT focuses on identifying unhelpful thought and behavior patterns and developing more constructive ways of thinking, feeling and acting. The goal is to ease emotional distress and foster wellbeing.

CBT Techniques to Try

There are many CBT exercises to explore. Working with a therapist can help determine which are best suited for your needs.

Cognitive Restructuring

Identifying distorted negative thoughts and shifting to more realistic perspectives.


Writing about thoughts and feelings to gain insight and clarity.


Facing fears gradually in a safe environment to gain confidence.

Choosing Techniques Thoughtfully

Every person and situation is unique. Reflect carefully on your needs and values as you consider which techniques to try for your circumstances.

An Opportunity for Self-Compassion

May this exploration of CBT exercises be an opportunity to cultivate gentleness and understanding for yourself and others.


What is the purpose of CBT?

To help people ease suffering by changing unhelpful thought and behavior patterns.

How long does CBT take to work?

It varies, but often takes 8-16 weekly sessions with practice between sessions.

Does CBT really work?

Research shows CBT can be very effective, especially for certain conditions like depression and anxiety.

What conditions is CBT used for?

CBT is used widely in mental health treatment and also to help with sleep, pain, relationship issues and more.

How do I start CBT?

Speak with a qualified mental health provider about your needs. Self-guided CBT workbooks are also available.