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.

I had a black dog, his name was depression

“I had a black dog, his name was depression” is a short, gentle, and honest animated video about the experience of depression and the need to get help.

In the video, a big black dog represents depression. The video shows how the dog affects the narrator’s life. It will take less than 5 minutes to watch this well-made story, brought to us by the World Health Organization. If you enjoy it, please share it so others can see it too.

Day For Night: Recognizing Teenage Depression Video

This 5 minute video shows teenagers discussing their symptoms in their own words. It’s worth watching no matter what age you are. What resonates with you?


Dealing Effectively with Depression and Bipolar Disorder 

This article provides information from the Depression and Bipolar Support Alliance (DBSA) on the symptoms of depression and bipolar disorder and how to treat and manage them. It provides a guide for taking control of your own mental health journey.

Here are the key recovery concepts that the article presents:

Key Recovery Concepts

Six key concepts provide the foundation of effective recovery work. They are:

  • Hope. With good symptom management, it is possible to experience long periods of wellness. Believing that you can cope with your mood disorder is both accurate and essential to recovery.
  • Perspective. Depression and Bipolar Disorder often follow cyclical patterns. Although you may go through some painful times and it may be difficult to believe things will get better, it is important not to give up hope.
  • Personal Responsibility. It’s up to you to take action to keep your moods stabilized. This includes asking for help from others when you need it, taking your medication as prescribed and keeping appointments with your health care providers.
  • Self Advocacy. Become an effective advocate for yourself so you can get the services and treatment you need, and make the life you want for yourself.
  • Education. Learn all you can about your illness. This allows you to make informed decisions about all aspects of your life and treatment.
  • Support. Working toward wellness is up to you. However, support from others is essential to maintaining your stability and enhancing the quality of your life.


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.


Parent & Teen Suicide Prevention Video from Mayo Clinic

This video, produced by Mayo Clinic, encourages parents to ask parents and others to ask depressed kids “are you thinking about killing yourself?” gives clear examples of how to speak with kids who are struggling.

Talk to your child. Don’t just let it go if you have concerns. This video may help you talk with your child or teen.

Don’t wait until you ask “why didn’t I do more?”


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