CBT Exercises You Can Do Outside Therapy

Negativity is at the root of many mental health conditions, including depression, anxiety and substance use disorders. A self-defeating inner monologue that tells you that you don’t deserve to be happy can be disruptive and detract from your quality of life. Cognitive behavioral therapy is an excellent way to help you gain control and find inner peace by changing your thinking patterns.

What Are the Benefits of Cognitive Behavioral Therapy?

A therapist who specializes in CBT will equip you with successful strategies for dealing with adversity and internalized beliefs that hold you back. Instead of trying to eliminate these difficult thoughts and feelings, CBT helps you reframe them and move forward in a positive direction.

Strategies used in CBT can include:

  • Using problem-solving skills to handle challenging situations
  • Identifying distorted thought patterns that affect behavior, then reanalyzing them from a more realistic perspective
  • Understanding other people’s motivations and actions
  • Learning to be more confident in your abilities

CBT Exercises to Try at Home

CBT therapists use evidence-based research and techniques to help their clients identify the root causes of their mental health issues. Ideally, through CBT, you will develop coping skills you can use at home to make your therapy journey self-directed.

1. Start a Journal

Ultimately, the goal of CBT is to identify and change negative thought patterns. The first step in doing so is to identify daily stressors and how you respond to them. A journaling practice is an excellent way to keep track of your ideas and emotions throughout the day. After journaling for some time, you can spot patterns in your life, which will significantly help you heal and move forward.

2. Set a Routine

Intentionally planning your day with small, manageable tasks will give you a sense of accomplishment. Setting a daily routine may initially feel overwhelming, but by taking things one doable step at a time, you can work your way up into being more comfortable with accomplishing increasingly larger and more complex responsibilities. Working this CBT technique into your life can help you create better daily habits, make you more productive and give you something to be proud of.

3. Relax and Be Mindful

Relaxation techniques like deep breathing and mindfulness meditation are among the many beneficial aspects of CBT. Incorporating these CBT exercises into your life is easy and enjoyable, and you will likely look forward to your daily sessions. The best part is that you don’t need much time or any special equipment to do them. Only a few minutes a day of closing your eyes, clearing your mind and focusing on your breathwork can be tremendously beneficial.

Change Your Future at Cumberland Heights

Time and time again, CBT has proven to be transformative for people who apply its principles to their lives. Almost anyone can benefit from the techniques used in this form of therapy. When you commit to its concepts and coping strategies, you can incorporate them into your routine and enjoy long-lasting inner peace.

At Cumberland Heights, we put recovery within your reach with care delivered by trained clinicians. Our team specializes in evidence-based therapies, including CBT and 12-step facilitation. Contact us today to learn more about our inpatient and outpatient treatment options.