Cognitive Behavioral Therapy Exercises: CBT Interventions

What Is CBT?

If you’ve found this page, you’ve probably already heard that cognitive behavioral therapy (commonly referred to as CBT) is the scientific, research-supported treatment for psychological problems and disorders. Once known only to a just few inquisitive therapists, CBT is now frequently in the news, with most contemporary clinical research focused on CBT and CBT interventions. Cognitive behavioral therapy is the culmination of years of scientific research into the mind and what makes us feel better.

Unlike traditional talk therapy, CBT interventions make use of a number of exercises and skills to reduce anxiety, depression, and many other psychological problems. These exercises have been the subject of much study and testing and have proven effective in the real world. All of the exercises included below are among those validated by decades of clinical research and testing. Click here to compare CBT results compared to traditional therapy and medication.

How Does CBT Work?

CBT interventions provide a simple way of understanding challenging situations and problematic reactions to them. Cognitive behavioral therapy emphasizes three main components implicated in psychological problems:  thoughts, emotions, and behaviors.

By breaking down difficult feelings into these component parts, it becomes very clear where and how to intervene when an issue arises. If a particular negative thought seems to be causing a chain reaction of negative emotion and behavior, the best solution may be to reexamine that thought. If a behavioral pattern seems responsible, it’s likely a new behavioral response to the situation would be helpful.

Often, when we’re working with clients in CBT therapy sessions, all three components are interwoven through difficult problems and feelings. Cognitive behavioral therapy exercises are designed to intervene on all three components simultaneously. For instance, when uncontrollable worry is the problem, CBT exercises can help people to identify more effective and grounded thoughts, which lessens anxiety. In turn, reduced anxiety makes it easier to engage in skillful behavior to actively address the triggering problematic situation.

CBT Exercises

Below is a list of cognitive behavioral therapy exercises common to a number of different CBT treatments:

Cognitive Restructuring: Cognitive restructuring (also referred to as cognitive reappraisal) is a cognitive behavioral therapy exercise designed to help people examine unhelpful thinking patterns and devise new ways of reacting to problematic situations. Cognitive restructuring often involves keeping a thought record, which is a way of tracking dysfunctional automatic thoughts and devising adaptive alternative responses.

Graded Exposure: Exposure is a cognitive behavioral therapy exercise designed to reduce anxiety and fear through repeated contact with what is feared. Exposure is the gold standard treatment for all anxiety disorders, and is considered the most effective component of CBT for anxiety. (Learn more about exposure in CBT for social anxiety.) The underlying theory is that avoidance of things we fear results in increased fear and anxiety. By systematically approaching what you might normally avoid, a significant and lasting reduction in anxiety takes place.

Successive Approximation: Successive approximation is a cognitive behavioral therapy exercise that helps people tackle difficult or overwhelming goals. By systematically breaking large tasks into smaller steps or by performing a task similar to the goal but less difficult, people are able to gain mastery over the skills needed to achieve the larger goal. One way of practicing this skill is to Act as if.

Mindfulness Meditation: Mindfulness meditation is a cognitive behavioral therapy exercise that helps people disengage from harmful ruminating or obsessing, learning to connect to the present moment. Mindfulness originally comes from Buddhist meditation and is the subject of a significant amount of new research on effective treatments for psychological problems. Mindfulness has been shown to improve attention, pain management, and emotion regulation.  

Cognitive Behavioral Therapy Exercises: Mindfulness Meditation

• Introducing Mindfulness

• DBT Mindfulness

• Half-Smile Practice

• Mindfulness 'What' Skills

• Mindfulness 'How' Skills

• Find Wise Mind

• Mindfulness STOP Skill or STOP Acronym

• Mindfulness Exercises for Stress Reduction

• Mindfulness Half-Smile Exercise

• Mindfulness Exercises for Chronic Pain

Skills Training: Skills Training is a cognitive behavioral therapy exercise designed to remedy skills deficits and works through modeling, direct instruction, and role-plays. The most common subjects of skills training are social skills training, assertiveness training, and communication training. Skills training can also occur during problem-solving therapy.

Cognitive Behavioral Therapy Exercises: Social Skills Training
Validating Difficult People 

Problem Solving: Problem Solving is a cognitive behavioral therapy exercise to help people take an active role in finding solutions to problems. Chronic mood problems or repeated disappointment can result in people taking a passive role when difficult situations arise. By teaching people effective problem-solving strategies, they are able to regain control and make the best of difficult situations. 

Relaxation Breathing Training: Relaxation training is a cognitive behavioral therapy exercise designed to help people reduce physiological symptoms of anxiety, such as shortness of breath, rapid heart rate, dizziness, etc. By reducing the body’s anxious arousal, people are able to think more clearly, thus increasing feelings of comfort and further decreasing anxiety symptoms.

Cognitive Behavioral Therapy Exercises: Relaxation Training
Relaxation Breathing Exercise

For more information about each of these interventions, visit our Best CBT books list for recommended reading about CBT.

Get Help

These CBT exercises work best when working alongside a qualified Cognitive-behavioral therapist. If you or someone you know is struggling with depression, anxiety, or other mental health problems, explore the links below to find a CBT-trained therapist.

• Cognitive Behavioral Therapy Treatment Center

• Association for Behavioral and Cognitive Therapies

• Academy of Cognitive Therapy

Cognitive Behavioral Therapy Los Angeles is a therapy practice of expert psychologists with the highest level of training and experience in providing evidence-based treatment. To ask a question or schedule a consultation to determine whether CBT is right for you, click the button below.