Cognitive Behavioural Techniques (Self-Help)
Rewire Unhelpful Thinking with Proven CBT Techniques
About this course
Cognitive Behavioural Therapy is one of the most thoroughly researched psychological approaches, with decades of randomised controlled trials supporting its effectiveness for depression, anxiety, and a wide range of everyday difficulties. This course distils four cornerstone CBT techniques — thought records, cognitive restructuring, behavioural activation, and exposure ladders — into practical, self-paced exercises you can apply immediately. Each module builds on the last, giving you a coherent self-help toolkit grounded in empirical science. This course is for educational purposes and general well-being; it is not a replacement for diagnosis, clinical assessment, or treatment by a licensed mental health professional.
Curriculum
Module 1: The CBT Map: Thoughts, Feelings, and Behaviours
- How the Cognitive Model WorksPreview
- Catching Automatic Thoughts🔒
- The Seven Core Cognitive Distortions🔒
Module 2: Thought Records: Writing Your Way to Clarity
- Anatomy of a Seven-Column Thought Record🔒
- Gathering Evidence: The Empirical Mindset🔒
- Writing a Believable Balanced Thought🔒
Module 3: Behavioural Activation: Acting Your Way to Better Mood
- How Inactivity and Low Mood Feed Each Other🔒
- Designing a Behavioural Activation Schedule🔒
- Values-Based Activity Selection🔒
Module 4: Exposure Ladders: Overcoming Avoidance Step by Step
- How Avoidance Maintains Anxiety🔒
- Building Your Exposure Ladder🔒
- Running Effective Exposure Practice🔒