How Could CBT Therapy Help You Improve Your Mental Health

When life feels overwhelming, and your mind seems to be stuck in a loop of worry, overwhelm, feeling trapped, it’s easy to feel lost & defeated. There are effective ways to find your way again. That’s where Cognitive Behavioural Therapy could aid your recovery. CBT techniques offer evidenced based, practical, compassionate approach’s to understanding and managing your overwhelm. Let’s explore how these skills might work and how they can help you feel calmer and more like yourself again.

What Are CBT Therapy Skills?

CBT, or Cognitive Behavioural Therapy, is a type of talking therapy which aims to support you in understanding the connection between your thoughts, feelings, physical symptoms and behaviours. Imagine your mind as a garden. Sometimes, weeds of negative thoughts grow and choke the beautiful flowers of positivity and calm. CBT aims to support you to spot those weeds early and gently pull them out, so your colourful garden can flourish.

The beauty of CBT is that it creates a bespoke treatment plan around your individual experiences and difficulties and build practical coping skills. In CBT you might learn to recognise unhelpful thought patterns and question these where there may be a more balanced, realistic ones interpretation. This isn’t about ignoring problems or pretending everything is perfect. Or thinking only positive. It’s about seeing things clearly and choosing healthier ways to respond more aligned with your goals.

Here are some common CBT therapy skills you might encounter:

• Thought Records: Writing down negative thoughts and challenging them with evidence.

• Behavioural Experiments: Testing out beliefs by trying new behaviours.

• Mindfulness Techniques: Staying present and observing thoughts without judgement.

• Relaxation Exercises: Using breathing and muscle relaxation to calm the body.

  
  

These methods work together to build your resilience and help you manage anxiety, depression, stress, or burnout.

A peaceful therapy space inviting calm and reflection

How CBT Therapy Skills Could Help You Understand Your Mind

Have you ever noticed how one small worry can spiral into a flood of anxious thoughts, building in to a loud noisy mind, overwhelmed by anxiety? CBT could help you catch those spirals before they take over. It’s like having a friendly guide who points out the tricky paths your mind sometimes takes and shows you a clearer route.

For example, if you’re feeling anxious about a social event, your mind might say, “Everyone will think I’m awkward.” CBT encourages you to ask, “Is that really true? What evidence do I have?” You might realise that this thought is just a fear, not a fact. Then, you can replace it with something kinder, like, “I might feel nervous, but I can handle this.”

This process isn’t always easy, but it’s empowering and can be genuinely life changing. You start to see that your thoughts aren’t always facts carved in stone. They’re more like clouds passing by, sometimes dark, sometimes light, but always changing.

Here’s a simple way to try this yourself:

1. Notice a negative thought.

2. Write it down.

3. Ask yourself: What’s the evidence for and against this thought?

4. Think of a more balanced thought.

5. Repeat this whenever you notice your mind spiralling.

   
   

Over time, this practice can change how you feel and react.

The Role of Behaviour in CBT Therapy Skills

Thoughts are powerful, but so are actions. Sometimes, when we feel down or stressed, we avoid things that might actually help us feel better. CBT helps you break this cycle by encouraging small, manageable steps towards positive change.

Think of it like learning to swim. You don’t jump into the deep end right away. You start with dipping your toes, then standing in the shallow water, and gradually building confidence. Behavioural experiments in CBT work the same way.

For instance, if you’re feeling burnt out and avoiding social contact, a behavioural experiment might be to send a text to a close friend. Notice how you feel before, during, and after. Often, you’ll find that the fear was bigger than the reality.

Here are some tips to get started with behavioural experiments:

• Set small, achievable goals.

• Keep track of what happens.

• Reflect on the experience without judgement.

• Celebrate your progress, no matter how small.

  
  

This approach helps you build new habits that support your mental health.

A journal open to a page with notes on thoughts and feelings

How cbt work Can Support You Every Step of the Way

You might be wondering, “How exactly does cbt work in real life?” Well, it’s a collaborative process between you and your therapist. Together, you explore your thoughts and behaviours, set goals, and practice new skills. The therapist acts like a coach, offering support, encouragement, and guidance.

One of the things I love about CBT is how adaptable it is. Whether you’re dealing with anxiety, depression, stress, or burnout, the methods can be tailored to your unique situation. And because it’s often short-term and goal-focused, you can start seeing changes relatively quickly.

If you’re feeling hesitant about therapy, remember this: it’s okay to take things at your own pace. You don’t have to share everything all at once. The important part is that you’re taking a step towards understanding yourself better and finding relief.

Here are some ways to make the most of your CBT journey:

• Be honest with yourself and your therapist.

• Practice the techniques between sessions.

• Keep a journal of your thoughts and progress.

• Reach out for support when you need it.

  
  

Remember, you’re not alone on this path.

Practical Tips to Use CBT Therapy Methods in Your Daily Life

You don’t have to wait for a therapy session to start benefiting from CBT. There are simple ways to bring these methods into your everyday routine. Here are some ideas to try:

• Start a Thought Diary: Spend a few minutes each day writing down any negative or stressful thoughts. Then, challenge them with questions like, “Is this thought helpful?” or “What would I say to a friend who thought this?”

• Practice Mindfulness: Take a moment to focus on your breath or the sensations around you. This can help you stay grounded when anxiety creeps in.

• Set Small Goals: Pick one small thing you can do each day that makes you feel good or accomplished. It could be as simple as going for a short walk or calling a loved one.

• Use Positive Affirmations: Remind yourself of your strengths and achievements. Even a simple “I am doing my best” can shift your mindset.

• Create a Relaxation Routine: Try deep breathing, progressive muscle relaxation, or listening to calming music before bed.

  
  

These small steps add up and can make a big difference in how you feel.

Embracing Change and Finding Your Calm

Change can be scary, but it’s also where growth happens. Using CBT therapy methods is like learning a new language - the language of your mind. At first, it might feel unfamiliar, but with practice, it becomes second nature.

If you’re feeling overwhelmed, remember to be kind to yourself. Progress isn’t always a straight line. There will be good days and tough days, and that’s okay. What matters is that you keep moving forward, even if it’s just a little bit at a time.

Imagine your mind as a river. Sometimes, the water rushes fast and wild. Other times, it’s calm and steady. CBT helps you navigate that river with more confidence, knowing you can handle the rapids and enjoy the peaceful stretches.

If you’re ready to explore how CBT can help you feel calmer and more like yourself, consider reaching out to a trusted online space like Rebecca Cox online CBT. It’s a place designed to support you with accessible and effective therapy tailored to your needs.

You deserve to feel better, and with the right tools, you can.

Thank you for spending this time with me. Remember, every step you take towards understanding your mind is a step towards healing. You’re stronger than you think, and help is always within reach.