Cognitive Behavioral Therapy Exercise

CBD and CBDT Exercise and AI Analysis

Complete the exercise and our AI will analyze your input, research the data and provide you with precision results to guide your recovery. The more detail you add the better the results. Note: Your data is private and will never be viewed or shared with anyone. Your results will be emailed directly to you.

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Example 1: I realized I often think “I’m not good enough” when faced with challenges. Using CBT, I questioned this belief and replaced it with “I can handle challenges with effort and support.” Example 2: Whenever I made a mistake, I would think “I always mess things up.” I worked on changing this to “Everyone makes mistakes; I can learn and grow from this.”
Example 1: When I feel down, taking a walk in nature lifts my spirits. Example 2: Listening to uplifting music helps shift my mood when I’m feeling low.
Example 1: I thought “No one likes me.” I reframed it to “I felt left out in that situation, but it doesn’t mean no one likes me.” Example 2: After a failed project, I thought “I’m a failure.” I changed this to “One setback doesn’t define my abilities.”
Example 1: I’ve been avoiding talking to my friend about a disagreement. I can start by sending a message to check in. Example 2: I’ve been procrastinating on a work task. I can break it down into smaller steps and start with the easiest one.
Example 1: I practice deep breathing exercises when I feel anxious. Example 2: I use progressive muscle relaxation to release physical tension.
Example 1: I fear public speaking. I can start by speaking in front of a small group of friends. Example 2: I’m afraid of heights. I can visit a local park with a low observation deck to gradually face this fear.
Example 1: I want to improve my active listening skills. Example 2: I’d like to work on expressing my needs clearly and confidently.
Example 1: I often think “I’ll never succeed” when I face a setback. Example 2: I catch myself thinking “I’m always in the way” when I’m in crowded places.
Example 1: Painting or drawing helps me express my emotions. Example 2: Engaging in a hobby, like gardening or knitting, distracts me from negative thoughts.
Example 1: I thought “Everything always goes wrong for me.” I can reframe it to “Some things didn’t go as planned today, but not everything goes wrong.” Example 2: After a disagreement, I thought “This relationship is over.” I can change this to “We had a conflict, but we can work through it.”
Example 1: I’ve been avoiding my financial issues. I can start by creating a budget. Example 2: I’ve been hesitant to seek therapy. I can research local therapists and make an initial appointment.
Example 1: I practice mindfulness meditation to stay present and reduce anxiety. Example 2: I engage in regular physical activity, like yoga or jogging, to manage stress.