Explore cbt basics to balance thinking and feeling for wellness by using deep breathing as a comfort checkpoint, and weigh long-term factors like money, time, relationships, and health.

Develop a more comfortable feeling and support your wellness by using CBT techniques and mental self-care skills to manage stressors, as this course blends CBT with other therapeutic approaches.

Learn how externalizing internal phenomena—thinking, emotions, and physical reactions—into external forms like notebooks, smartphones, or counseling conversations enhances mental health in this CBT basics module.

Externalize your mental health to enhance awareness, score it 0-100 daily, and log moods like a diary to track patterns over days.

Explore how sleep, alcohol use, and weather relate to mental health by externalizing daily scores and sleep hours, illustrating CBT concepts for wellness.

Exercise to externalize mental health by keeping a same-time daily record and quantifying mental health on a 0–100 scale, tracking sleep, alcohol, and weather to explain score changes.

Identify a stressor and describe the subsequent stress reaction. Outline the resources of support available to cope with these responses.

Explore how stress arises from three interacting factors—stressor, stress reaction, and support from relationships— with acute and chronic stress illustrated by loss, illness, divorce, and work, school, or home relationships.

Identify two types of stress reactions: body and mental, and notice patterns in your response from body cues like shallow breathing to mental patterns such as rumination and frustration.

Identify challenging and support resources within human relationships, spot fake support resources that manipulate anxiety or guilt, and practice aware, healthy communication to cultivate genuine support for wellness.

Externalize your support resources by listing supportive people, pets and stuffed animals, books, and other things on the provided sheet or your phone for use in later CBT sections.

Explore the psychological stress model and how coping against a stressor works, outlining stress coping and the key points of coping.

Understand the psychological stress model, from stressor to cognitive judgement and stress reaction, and apply cognitive and behavioral coping to enhance mental self-care.

Externalize coping ideas with a cognitive and behavioral coping sheet, capturing automatic thoughts and feelings, then use cognitive restructuring and supportive conversations to build coping skills.

Explore cognitive behavioral therapy, covering its history, current status, and the basic model of CBT.

Discover CBT: it helps manage problems by changing thinking and behavior, improves mental self-care skills through practices like exercise, and integrates behavior and cognitive therapy with evidence since the 1990s.

Apply the CBT basic model and hierarchical cognitive approach (schema therapy) to externalize thoughts, emotions, sensations, and actions, identifying stress triggers and the vicious cycle through awareness and coping.

Explore CBT's hierarchical model, distinguishing automatic thoughts from schema—originating in memory, culture, and society—and use the CBT sheet to map triggers with must or have to.

Explore the CBT framework for individuals, starting with automatic thoughts, then emotions, followed by physical reactions and finally behaviour.

Recognize and catch automatic thoughts, practice nonjudgmental awareness, and choose effective coping to break the vicious circle and boost metacognitive self-care.

Understand how emotions persist despite suppression and how suppression affects energy and mental health. Learn to feel and accept emotions without judgment, using self-compassion to reduce stress and improve empathy.

Recognize physical reactions as messages from the body, become aware and accept them without judgment, and practice coping strategies like posture adjustments or chiropractic care to reduce stress.

In the CBT basic model, focus on observable behavior, recognize automatic thoughts, and shift to effective coping to reduce stress and grow metacognitive ability.

Practice the CBT basic model by externalizing stress triggers and yourself, mapping thoughts, emotions, physical reactions, and behavior, then select coping and support resources to improve mental health.

Learn to externalize coping and support resources, use the CBT basic sheet, and apply step-by-step techniques to recognize stressors, select coping strategies, check progress, and plan for ongoing wellness.