CBT

37 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.

14 min All or Nothing All-or-nothing thoughts turn difficult moments into sweeping verdicts: ruined, failed, always, never. Catch the absolute word doing the damage and replace it with language that fits the evidence, partly, often, mostly, sometimes. The verdict softens, and the middle returns.

17 min Anchor Question ## ARRIVAL A scattered mind is not a failure of yours, it is what minds do when a day asks too much at once. By midmorning, attention has splintered into thirty smaller pieces, each one tugging in its own quiet direction.

26 min Catastrophe Ladder Catastrophic thinking can turn one worry into an endless ladder of worse outcomes. Follow a specific fear rung by rung until it reaches its real ceiling, then ask what you would do if the worst arrived. Naming the whole chain makes vague dread finite, revealing the ordinary morning, and the still-capable you, on the far side.

27 min Compass Check An old brass compass becomes a way to look honestly at where your actions have been pointing, without turning the gap between intention and behaviour into a verdict. Notice the quiet magnets that pull you off course, reconnect with what matters most, and choose one ordinary, repeatable step that turns tomorrow a single degree towards true north.

22 min Emotional Reasoning A feeling can be real without being proof. Emotional reasoning turns shame, dread or guilt into a verdict; here, bodily sensations and the facts of a situation are gently placed side by side. The body reports its own weather, leaving room to see the world more clearly.

20 min Filtering Out One difficult moment can become the story of an entire day, while everything ordinary, kind or quietly fine slips through unnoticed. This CBT practice brings the forgotten hours back into view, without denying what hurt. Re-weigh the day as the mixed, unedited thing it really was.

25 min Labelling A harsh “I am” label can turn one difficult moment into a permanent verdict. Finding the verb hidden inside the noun, “I am a failure” becoming “I failed at something today”, gives events back their dates and edges. Disappointment stays honest, while identity is freed from the worst Tuesday, tired afternoon or missed deadline.

Magnifier

12 min Mind Reading An unread message, a flat tone or a face turned away can quickly become proof of what someone thinks of you. By naming the hidden verdict as your own guess, then allowing other explanations, or asking one gentle question, you can loosen its certainty and meet other people’s silences with more curiosity and less fear.

One Degree Shift

21 min Permission Slip ## ARRIVAL Today holds a small thing the rule will not let you have, a slow morning, a clean no, an hour off the hook. You may never have called it a rule, but it speaks like one, borrowed from a mouth you once worked hard to please.

Personalising

Reset Breath

Should Audit

25 min Slow No A request lands, and your yes escapes before the rest of you has caught up. Practise placing one slow breath between the ask and the answer, giving your real response time to arrive. Rehearse a clear, warm no without apology or trailing reasons, so other people can plan around the truth and you can reclaim the hours you never meant to give away.

20 min Surfing the Urge An urge can feel like a command, but it is also a body event with a rise, a peak and a fall. Stay with one familiar pull without fighting or following it, noticing its sensations as they complete their own arc. The aim is not to make wanting disappear, but to discover that you do not have to be moved by everything that moves through you.

17 min Walk Through It A dreaded conversation, appointment or threshold can feel worst when the mind freezes at the point of impact. Gently rehearse the whole route instead, the approach, the awkward middle and the ordinary moments afterwards. By walking it through without demanding perfection, the unknown becomes a place you have already entered and found your way out of.

20 min Worry Half-Life Most worries arrive insisting they will last forever, and almost none of them do. Before the mind has even finished arriving in the room, sit with that small, deeply inconvenient arithmetic.