What are CBT Exercises?

Have you ever felt that you are constantly stuck in a cycle of negative thoughts, no matter how hard you try to dismiss these feelings? You’re not alone in this. Many people are stuck in this cycle, and these negative thoughts greatly affect their mood, confidence, and overall health. To overcome this, cognitive behavioural therapy offers practical tools known as CBT exercises to shift the thinking pattern and bring relief. 

Understanding the Issue

One of the widely used forms of therapy is CBT. It helps in focusing on the connection between thoughts, feelings, and behaviours. The therapy works by not erasing the difficult emotions; instead, it helps manage them in better ways by thinking differently. 

Negative thoughts often come automatically due to stress, anxiety, depression, and burnout that many people don’t even realize. CBT exercises are structured exercises that are designed to interrupt those cycles and create healthier patterns.

If you’re new to therapy, our in-depth CBT guide for can help you understand the basics before trying the exercises.

Why We Avoid Help

People hesitate to go to therapy because it intimidates them or they think they should handle it themselves, and others might also assume CBT is only for clinical issues. While in reality, CBT exercises are practical and a life skill to handle stress and anxiety at home or during therapy. 

Signs You May Benefit from CBT Exercises

CBT might be useful for you if:

• Your thoughts are often surrounded by worst-case scenarios. 
• Stress and anxiety are not manageable.
• You often find yourself talking in a negative pattern 
• You find it difficult to relax or focus.

CBT Therapy Exercises

CBT exercises are usually guided by a professional in the therapy session. These include;

• Recording your thoughts by writing down your thoughts and stressful situations. They also guide you to write healthier alternatives to promote a positive thinking pattern.

• Behavioural experiments are also integrated by testing unhelpful beliefs by trying safe and small actions. 
• Cognitive reframing is the crucial part where the participant learns to challenge “always/never” thinking patterns. 

CBT Exercise

CBT helps in the identification of a thought and questions its accuracy, followed by replacing it with a balanced perspective. For instance, if you think that “I will always fail”, a CBT exercise helps you in reframing the situation to “I will face setbacks, but I will succeed eventually”. 

CBT Mindfulness Exercises

CBT exercise is incomplete without mindfulness, as it helps you stay in the present rather than being consumed by thoughts and worry. Common CBT mindfulness exercises include;

• Observe your breathing pattern when you are anxious
• Consider thoughts as just thoughts, instead of facts
• Grounding exercises involve your five senses. 

CBT Relaxation Exercises

Relaxation exercises are proven to reduce the body’s stress response and calm the mind. These relaxation techniques involve;

• Tensing and releasing muscle groups are used for progressive muscle relaxation
• Guided imagery, i.e. visualizing calm and safe places to ease the thoughts
• Slow and deep breathing exercises to regulate stress

CBT Exercises at Home

The best part of CBT exercises is that you can practice them at home if you are not ready for therapy yet. These include;

• Journaling thoughts and emotions using Saalvio self-guided journaling prompts and CBT-based thought trackers to notice patterns. 
• Challenging automatic thought with evidence for/against through meditation and grounding audios in our app. 
• Schedule activities for mood shift. You can find educational guides on CBT and stress at Saalvio. 
• Scheduling enjoyable activities to shift mood.

Live Therapy with Saalvio

If you are looking for professional therapy sessions, Saalvio is here to connect you with licensed therapists who offer;

• A safe and confidential space 
• Evidence-based CBT strategies
• Video sessions in your preferred language and cultural context. 

Get Help From Saalvio

Healing is not meant to be perfect rather it starts with small and doable steps. If you are ready to explore CBT in depth, Saalvio is there to offer self-guided tools and live therapy sessions with experienced and licensed professionals.