CBT Techniques You Can Do At Home

Highest Standards, Nationally Recognized:

person journaling

According to the National Alliance on Mental Illness (NAMI), cognitive behavioral therapy (CBT) focuses on exploring relationships among a person’s thoughts, feelings, and behaviors. By addressing these patterns, the client and therapist can develop tools to replace those unhealthy thoughts with more positive, productive ones. Previous research has shown that CBT has been an effective treatment for depression, anxiety disorders, bipolar disorder, eating disorders, schizophrenia, and more. Anyone can use CBT, and there are many techniques that you can easily do at home:

  1. Journal your thoughts. Calm Clinic states that writing all your thoughts down can help you discover if they are logical or not. This is also a terrific way to catch any negative patterns of thought.
  2. Write self-statements to counteract negative thoughts. Everyday Health suggests writing your specific thought down in a journal and then writing a more productive, positive thought to replace it. For example, if you write down, “I’m so depressed right now,” you can replace it with “Everyone has ups and downs, and mine does too.”
  3. Schedule pleasant activity. Often when we experience depression or anxiety, we refrain from going out and trying new experiences. HealthGuidance.org says that scheduling some fun activities throughout the week will give you a reason to get out – and may help you feel better.
  4. Relaxation breathing. Harvard Medical School claims that deep abdominal breathing encourages full oxygen exchange, which can slow the heartbeat and lower or stabilize blood pressure.
  5. Set and reach accomplishments. Health Psych, a website aimed that providing information on therapists and therapy techniques, states that completing tasks such as cleaning the house, cooking a meal, finishing a project, or helping a friend can give us a sense of accomplishment.

Techniques for cognitive behavioral therapy can be very simple and can be done anywhere. The benefits of this type of therapy are endless if we practice it often and meaningfully.




If you are seeking a program that employs cognitive behavioral therapy, call us today at 855-464-7849. Avalon Malibu is a world-renowned treatment center dedicated to mental health and addiction recovery. We believe in integrative recovery, meaning that we will work with you to restore your mind, body, and spirit. Take the first step you need and call today for a consultation.

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