If you’ve ever found yourself stuck in a loop of self-doubt, worry, or harsh self-criticism, you’re not alone. These negative thought patterns can shape how we feel, behave, and even how we view the world. Fortunately, there’s a structured, evidence-based approach that helps people break free from these cycles — it’s called Cognitive Behavioural Therapy, or CBT.

In this post, we’ll explore what CBT is, how it works, and how it can help you reframe and rewire unhelpful thinking.

🔍 What Is CBT?

Cognitive Behavioural Therapy (CBT) is a type of talk therapy that focuses on the relationship between your thoughts, feelings, and behaviours. The core idea is simple but powerful:

What we think affects how we feel — and how we feel affects how we act.

CBT is goal-oriented and solution-focused, making it a popular treatment for conditions like anxiety, depression, PTSD, and more.

🧠 The CBT Triangle: Thoughts, Feelings, Behaviours

Imagine a triangle with these three points:

• Thoughts: “I’m not good enough”
• Feelings: Sadness, anxiety, worthlessness
• Behaviours: Withdrawing from friends, procrastination

In CBT, we look at how these elements are interconnected. By identifying and challenging distorted or automatic thoughts, we can create a ripple effect that positively impacts feelings and behaviours.

🔄 How CBT Helps You Rewire Your Thoughts

CBT doesn’t just teach you to think “positively.” It helps you develop realistic, balanced, and evidence-based thinking. Here’s how:

1. Identifying Cognitive Distortions

CBT helps you spot common mental traps like:

• All-or-nothing thinking: “If I fail once, I’m a total failure.”
• Catastrophizing: Expecting the worst-case scenario.
• Mind reading: “They must think I’m boring.”

2. Challenging Unhelpful Thoughts

Once you recognize these patterns, CBT teaches you to ask:

• What’s the evidence for and against this thought?
• Is there another way to look at this situation?
• What would I say to a friend who had this thought?

3. Practicing New Thinking Patterns

Over time, with practice, your brain becomes better at catching and redirecting negative thoughts. This process — often referred to as cognitive restructuring — actually helps you form new neural pathways.

🛠 CBT Tools You Might Encounter in Therapy

• Thought records: To track and reframe negative thoughts
• Behavioral experiments: To test beliefs through action
• Exposure exercises: For facing fears gradually
• Mindfulness and relaxation strategies: To ground yourself in the present

✅ What Can CBT Help With?

CBT is widely used to treat:

• Anxiety disorders
• Depression
• OCD
• PTSD
• Phobias
• Sleep problems
• Eating disorders
  …and even stress-related medical issues.

💬 Final Thoughts

CBT gives you tools to become more aware of your mental habits and empowers you to respond in healthier, more intentional ways. Like any new skill, it takes time and effort — but the results can be life-changing.

If you’re feeling overwhelmed by your thoughts or stuck in a pattern that doesn’t serve you, CBT might be a helpful place to start.