CBT (basics)

CBT = changing how you think and what you do to change how you feel. We test thoughts with experiments rather than arguing in our head.

The loop

Event → Thought → Feeling → Behaviour → Consequence. Changing thoughts and behaviours nudges the loop.

Write one stressful thought. Ask: “What’s the evidence for/against?” “What’s a more balanced version?”

Predict → try → observe → learn. Example: “If I walk 10 minutes, I’ll feel worse.” Test it and record the result.