Cognitive Behavioral Therapy (CBT) Tools for Free

Cognitive Behavioral Therapy (CBT),

…is a treatment process that enables patients to correct false self-beliefs that can lead to negative moods and behaviors. The fundamental assumption is that a thought precedes a mood; therefore, learning to substitute healthy thoughts for negative thoughts will improve a person’s mood, self-concept, behavior, and physical state. (Source).

Cognitive therapy treats depression and is comparable in effectiveness to antidepressants and interpersonal or other therapy. Together, therapy and antidepressants can manage severe or chronic depression.

Cognitive therapy also has proved beneficial in treating patients who have only a partial response to adequate antidepressant therapy. Cognitive therapy also reduces relapse rates in patients with depression, and is effective for adolescents with depression.

Tools for CBT

Get Self Help is a site that teaches CBT in 7 steps. There are also dozens of worksheets that can help you (or your therapist) to work through the CBT process.


How To Use Mindfulness Meditation To Reduce Anxiety and Depression – Video

Mindfulness Meditation has great promise as a treatment for reducing anxiety and depression. One of the people at the forefront of teaching mindfulness in Western Medicine is Dr. Jon Kabat-Zinn. Kabat-Zinn created a stress and pain reduction program at the University Of Massachusetts Medical Center. Today, he speaks around the world about the value of mindfulness meditation.

This presentation is part guidance and part practice. Kabat-Zinn’s brief introduction will teach you to meditate on your own. There are many ways to practice mindfulness meditation, but only one way to make it work: do it.

Below is a link to a presentation by Kabat-Zinn at Google. If you prefer to see just the guided meditation, (about 20 minutes) start the video here.

Resources for Childhood Trauma and Stress

The National Child Trauma and Stress Network – A Resource for Learning

Childhood trauma and traumatic stress are the result of a child’s exposure to events that occur suddenly and call forth overwhelming feelings of terror, horror, or helplessness. They can also arise due to repeated exposure to events (complex trauma) that call forth a range of responses, including intense feelings of fear, loss of trust in others, decreased sense of personal safety, guilt, and shame. As adults, people can develop a range of mental health issues including anxiety and depression, as well as physical health challenges including diabetes and heart disease.

The National Child Trauma and Stress Network provides a extensive information and resources that can help you if you suffered childhood trauma or want to learn more about its causes and effects. It also has education for parents and others who can help children facing traumatic events.

CBT – learn a life changing skill in 5 minutes


Cognitive Behavior Therapy (CBT) is as effective as medication in many cases for treating anxiety and depression. CBT comes down to this: How to react in a controlled way (not automatically) to our world, mentally and emotionally. CBT is a practice of changing your mind and feelings consciously. It is not hard to learn, but takes practice and use for it to work

This page is called “STOPP from  describes how to use CBT in a short, easy to understand explanation. In just 5 minutes you can learn what it means to “do CBT.” The acronym STOPP helps you remember what to do to practice CBT:

  1. Stop and step back from the situation, in your mind
  2. Take a breath and notice as you breathe in and out
  3. Observe what you are thinking and feeling – is it appropriate given the reality of the world outside?
  4. Pull Back and put in some perspective – what would an outside viewer think of the situation?
  5. Practice what works best for you and most helpful in the situation

These 5 steps are the basic structure for stopping automatic thinking and replacing it with a more thoughtful, deliberate and smart approach.

The site also has worksheets you can download to practice the STOPP approach to CBT.

Beating the Blues US™ – Online Cognitive Behavioral Therapy (CBT) Training

Beating the Blues US™ 

Beating the Blues is an online program that helps you address your specific issues using proven techniques. It is a self-help program for anxiety and depression. It uses techniques and tools from Cognitive Behavioral Therapy (CBT), a proven method for treating anxiety and depression. CBT works as well as medication for many people in treating their conditions and keeping them at bay.

The program consists of 8 weekly online sessions. Each session walks you through a process for analyzing your personal issues, and then resolving them. The techniques carry over to each week’s homework. The homework usually involves using the tools or practicing a behavior.

The program is not free. I do not know the cost of the program in the US. In the UK site (where the program originated), the cost was US$215 some time ago.

This is a useful and practical program that has a positive, long-lasting effect of reducing anxiety and depression.


Defuse Anxiety, Suppress Depression

Defuse Anxiety, Suppress Depression

Woman mediating on desk

This article from Prevention magazine offers a few tips on how to handle anxiety when it arises. These ideas may help you to fight off the feelings of tension and fear when they arise.


Today Show video on teens dealing with anxiety

Today Show Video

Teens share their experiences of being anxious and how they deal with it. Good to know “you are not alone.”


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