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.

 

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CBT – learn a life changing skill in 5 minutes


STOPP.

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 GetSelfHelp.co.uk  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.

http://www.beatingthebluesus.com/

 

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