CBT

38 min Court of Your Mind Your mind has been busy. It has been building a case against you.

17 min One Small Thing This is a gentle exercise. We are not going to close that gap right now.

19 min Evidence Log You do not need to sit any particular way.

19 min Thought Train There is a bench somewhere with your shape worn into it.

15 min Worry Window Worry can feel persistent, and often hard to understand.

17 min Rewriting the Rule Let yourself arrive where you are sitting.

10 min Downward Arrow Let your body settle where it is.

17 min Tabletop They feel like facts. Let yourself settle wherever you are sitting.

20 min Cost and Benefit A gentle exploration of the hidden ledger your mind keeps — the quiet reasons a pattern stays.

17 min Scaling Learn a simple clinical technique that changes how your brain processes

17 min Prediction A practice for the mind that races to the worst outcome before anything has happened.

17 min Test In this session, you'll take one belief that's been shaping your behaviour and turn it into something you can test.

14 min Action Before Mood Waiting to feel ready can become its own quiet trap.

13 min Best Friend Voice The harsh inner commentary that follows small mistakes is held up beside the voice you would instinctively offer someone you love.

18 min Continuum Harsh verdict-words like ‘failure’, ‘lazy’ or ‘always’ can make a single point feel like the whole truth.

18 min Letter From Forward A CBT time-projection practice for loosening the grip of a current worry by imagining a future self writing back from the far side of it.

19 min Naming the Distortion An anxious thought can feel convincing simply because it sounds certain.

23 min Pie Chart A CBT reflection for the kind of guilt that turns one painful memory into a verdict against yourself.

21 min Theory A, Theory B Anxiety often presents its first explanation as fact: the symptom means danger, the silence means rejection, the mistake means something final.

17 min Worst, Best, Likely A grounded CBT practice for worries that have started to feel certain.

12 min And Then What Happens Catastrophic thoughts tend to stop dead at the worst frame — the moment of impact — and replay there endlessly without ever resolving.

19 min Dropping the Safety Net We all carry small safety behaviours into anxious situations — the rehearsed phrase, the planned escape, the reassurance we reach for — and they quietly teach us we can't cope without them.

11 min Hands Off the Wheel We all spend energy steering things that don't respond to our hands — other people's moods, outcomes already decided, the shape of a day that's already happened.

13 min One Rung at a Time We all have a thing we walk the long way round to avoid — and avoidance only lets that fear grow taller in the empty space we leave behind.

12 min Question Behind the Question This CBT session uses the downward-arrow technique to move past surface worries and reach the core belief underneath them.

13 min Run the Experiment Every anxious belief carries a hidden prediction about the world, and most go unchecked for years.

15 min Saying It Once Many of us soften a request until the need underneath disappears — stacking on justifications, a quick apology, and a polite door left open behind us.

16 min Solvable or Not Not every worry is a problem to be solved — some are simply fears looking for somewhere to land.

14 min Three Corners Three Corners draws on the core CBT insight that thoughts, feelings, and behaviours form a triangle, each pulling on the others.

16 min Two Columns of a Day This CBT session adapts the classic two-column thought record into a slow, end-of-day review.

25 min Activity Menu When mood drops, the list of things that once helped seems to blur and disappear.

20 min Half-Truth A CBT session for thoughts that are not exactly false, but are not the whole truth either.