CBT — Change Your
Thoughts, Change Your Life

Identify, examine and reframe unhelpful automatic thoughts by examining evidence for and against them.

• Write the triggering situation
• Identify the automatic thought
• Rate belief intensity (0–100%)
• Examine evidence for & against
• Create a balanced alternative thought

Break the depression cycle by scheduling pleasurable and meaningful activities even when you don't feel like it.

• List activities that used to bring joy
• Schedule 1–2 small activities daily
• Rate mood before and after each
• Notice the mood-activity connection
• Gradually increase activity level

Contain anxiety by confining it to a specific 20-minute 'worry period' rather than letting it run all day.

• Set a daily 20-minute worry time
• When a worry appears, note it down
• Tell yourself: "I'll think about this later"
• At worry time, review your list
• Many worries resolve before the session

Gradually face feared situations in a hierarchy, starting with the least anxiety-provoking and working up.

• List feared situations (least to most)
• Rate each 0–100 for anxiety
• Start with the easiest item
• Stay until anxiety reduces naturally
• Progress up the hierarchy over time

Treat yourself with the same kindness you would show a good friend — challenging the inner critic directly.

• Notice when self-critical thoughts arise
• Ask: "Would I say this to a friend?"
• Rewrite the thought with compassion
• Acknowledge shared human imperfection
• Practice self-soothing language daily

CBT for Insomnia is more effective than sleeping pills. Sleep restriction rebuilds sleep drive and efficiency.

• Set a fixed wake time — no exceptions
• Restrict time in bed to actual sleep time
• Only go to bed when genuinely sleepy
• No screens, working or worrying in bed
• Extend time in bed by 15 min weekly