What is CBT?
Cognitive Behavioral Therapy (CBT) is the gold standard of evidence-based psychotherapy. It works by identifying and changing negative thought patterns that influence your emotions and behaviors. The great news? Many CBT techniques can be practiced on your own.
Core CBT Techniques
1. Thought Records
When you notice a negative thought, write down: the situation, your thought, the emotion it caused, evidence for and against the thought, and a balanced alternative thought.
2. Behavioral Experiments
Test your anxious predictions against reality. Usually, the outcome is far less catastrophic than feared.
3. Activity Scheduling
Plan and schedule pleasurable and achievement-oriented activities, especially when depression makes motivation difficult.
4. Cognitive Restructuring
Challenge cognitive distortions like all-or-nothing thinking, catastrophizing, and mind-reading.
Practicing CBT with Digital Tools
AI companions like Manas on SatKarya can guide you through CBT-inspired conversations, helping you identify thought patterns and develop healthier perspectives — all for free. Try it now →
You can also use SatKarya's private diary as a digital thought record.