What is CBT?

Cognitive Behavioural Therapy is based on a well-evidenced principle: the way we think about events directly shapes how we feel and what we do. It is not the event itself that causes distress — it is our interpretation of it.

CBT gives you a structured method for identifying unhelpful thought patterns, examining them critically, and replacing them with more accurate, balanced ones. Over time, this changes behaviour and reduces distress.

Thought monitoring

Before restructuring thoughts, you need to become aware of them. Use this log to capture automatic thoughts as close to the triggering event as possible. Do not attempt to change the thought yet — simply observe and record.

New entry

Situation

Automatic thought (verbatim)

Emotion and intensity (0–10)

Step 1 — Select a thought to examine

Choose a specific automatic thought from your monitoring log, or enter one now. It should be a thought that caused significant distress.

Identify distortions

Which cognitive error patterns are present?

Why behavioural activation?

Depression and anxiety maintain themselves through avoidance and withdrawal. When we stop engaging with activities that provide meaning, mastery, or pleasure, our mood deteriorates further — which makes engagement feel even harder.

Behavioural activation interrupts this cycle by scheduling specific, achievable activities. The sequence matters: action precedes motivation, not the other way around.

Schedule activities

Select activities that provide pleasure, mastery, or connection. Start with low-demand tasks and build gradually.

Progress monitoring

Tracking mood over time allows you and your therapist to identify patterns, assess the impact of interventions, and recognise progress that may not be visible day-to-day. Consistency matters more than precision.

Daily affect rating

Session notes