A Beginner’s Guide to Cognitive Behavioral Therapy (CBT)

Name: A Beginner’s Guide to Cognitive Behavioral Therapy (CBT)
Rating: 4.5 (1081 reviews)

Learn how Cognitive Behavioral Therapy (CBT) lets people grow in self-awareness, emotional intelligence + mental health.

Created byKain Ramsay, Academy of Applied Psychology

Last updated 8/2025

English

What you'll learn

Practical Insights: Explore, evaluate, and compare major ideas from the school of cognitive psychology.
Practical Insights: Explore the unbound nature of human identity and learn how to manage inner chaos.
Self-Discipline: How to discipline your mindset, thinking, emotions and develop healthy lifestyle habits.
Self-Awareness: Learn how to challenge unhelpful worldviews that are not based on facts or truth.
Self-Knowledge: Understand the connection between your thoughts, mindset, behaviour & outcomes.
Practical Insights: Understand the psychology behind your beliefs, attitude, behaviours and worldviews.
Social-Efficiency: Upgrade your communications by learning effective people skills & language patterns.
Self-Efficiency: How to make conscious decisions that fully align with your values, beliefs & priorities.
Self-Awareness: Gain a deep understanding of yourself & become more attuned in the present moment.
Social Impact: Learn a practical methodology for assisting people in the process of improving themselves.

Course content

3 sections • 48 lectures • 14h 33m total length

Introduction Video and Course Welcome17:16
The principles of CBT can be of great use to those who are interested in understanding positive (and useful) psychology. With a more profound understanding of human cognition and its relationship to behaviour, people can change their lives by changing the way they think.
This video opens the course up and explains precisely what you will study, with your instructor, Kain Ramsay over the next 13 hours of Cognitive Behavioural Therapy video training.
What is Cognitive Behavioural Therapy21:03
Cognitive Behaviour Therapy is a form of psychotherapy that focuses on how a person's thoughts, beliefs, and attitudes influence their feelings and behaviours. CBT is a progressive process that helps people take incremental steps towards a behaviour change.
In this video, we discuss the vicious cycle of self-defeatism that many people go through when not self-aware, and haven't yet determined how to adequately self-regulate or manage their emotions.
How to Get MORE From this Training Course!2:35
To gain even more benefit from this online training experience beyond just watching the pre-recorded instructional videos, here are some of the different ways you can achieve this. Access 100's of articles, 100's more FREE video tutorials, and browse the inspiring Achology Quotes website!
The Three Spheres of Human Cognition20:58
There are three components of cognitivism: cognitive psychology (mental processes) and information processing (cognition as computation). The wise mind is usually defined as the merging of the emotional and the reasonable (or rational) part.
Becoming wise in our thinking involves us learning how to consider both emotions and rationality. In this video, we discuss the distinctions between the emotional, rational, and wise parts of the mind.
Neisser's Levels of Self-Awareness (Part 1)20:22
Ulric Gustav Neisser (December 8, 1928 – February 17, 2012) was a German-born American psychologist and has been referred to as the "father of cognitive psychology".
It's vital that when leading change work sessions with others, we are first aware of ourselves so we can lead others by example. Here, we discuss Neisser's Levels of Awareness. This video is part 1 of 2.
Neisser's Levels of Self-Awareness (Part 2)25:22
Ulric Gustav Neisser (December 8, 1928 – February 17, 2012) was a German-born American psychologist and has been referred to as the "father of cognitive psychology".
It's vital that when leading change work sessions with others, we are first aware of ourselves so we can lead others by example. Here, we discuss Neisser's Levels of Awareness. This video is part 2 of 2.
Evaluating Your Cognitive Flexibility21:37
We usually associate the term cognitive development with children. While many adults do not think of developing themselves cognitively, self-development (which only comes via cognitive development) is foundational to our ongoing growth and improvement.
We grow in our cognitive capacity as we learn to consider perspectives that differ from our own. In this video, we highlight questions you can ask yourself to identify how cognitively flexible you are.
A Contrastive Analysis: Fixed and Growth Mindsets (Part 1)17:29
The benefits of a growth mindset might seem obvious, but many are guilty of having a fixed mindset in certain situations. That can be risky because a fixed mindset can often prevent significant skill development and growth, which can sabotage your health and happiness down the line.
In this video, we discuss both of these mindsets throughout this video and consider the outcomes of each of these mindsets on our mental and emotional health. This video is part 1 of 2.
A Contrastive Analysis: Fixed and Growth Mindsets (Part 2)17:31
The benefits of a growth mindset might seem obvious, but many are guilty of having a fixed mindset in certain situations. That can be risky because a fixed mindset can often prevent significant skill development and growth, which can sabotage your health and happiness down the line.
In this video, we discuss both of these mindsets throughout this video and consider the outcomes of each of these mindsets on our mental and emotional health. This video is part 2 of 2.
Further Unpacking the Fixed Mindset25:22
In a fixed mindset, some people believe that their inherent abilities, their intelligence, talents, are just fixed traits. They have a certain amount, and that's that - which can often lead a person to set self-restricting goals.
In a growth mindset, learners understand that their abilities and skills can be improved over time, and through effort, active learning and endurance.
Further Unpacking the Growth Mindset25:27
People who believe their talents can be improved (through hard work, right strategies, and input from others) have a growth mindset. They tend to achieve more than those with a more fixed mindset (those who believe their talents are innate gifts).
People who act out of a growth mindset will aim to understand others and expand their perspective. Having a growth mindset (the belief you are in control of your experience and can learn or improve) is the key to living an emotionally stable and balanced life.
The CBT Communication Framework23:29
In CBT, the 'cognitive model' is used as a framework in which to surmise what a person's mental processing strategy is. The process of placing an individual's personal experiences within a cognitive behavioural framework is known as 'formulation'.
The CBT Communication Framework gives us a model for understanding the relationship between our day-to-day experiences (activating events) and our internal experiences (thoughts, feelings, habits, etc.). Kain unpacks in greater detail throughout this video.
A Cognitive Dissection of the Human Experience25:22
How do humans experience the world and, in the process, experience themselves? There is, of course, an external, observable dimension to many of our life experiences. We navigate our environment, interact with others, and act in ways that are directionally aligned with our goals.
In this video, we discuss how people can grow to understand the various aspects of their cognitive experience, and in turn, use this knowledge to heighten our productivity and effectiveness.
Questions to Warm-Up Your Mind29:46
What if you could spend less time frustrated, and more time celebrating the solution? The key is tapping into the power of abstract thinking. Abstract thinking is a great way to generate new ideas and gain new insights during any problem-solving process.
In this video, we ask a series of questions to reflect upon and become more abstract in our thinking.
Moving from Current to Ideal Conditions15:07
Current state and ideal state analysis go hand-in-hand when you are evaluating the value of your behavioural processes. Many people look to the future and compare themselves today with their 'ideal' self.
The size of the gap between their current and ideal state will determine the level of stress and tension in their lives. In this video, we discuss these ideas in greater depth.
Circle of Concern Versus Circle of Control17:17
If we choose to spend our energy focused on reacting to things that are in our "circle of concern" instead of being focused on the things within our "circle of control" we will always be reacting, dissatisfied and unsettled.
In this video, we discuss the circle of concern and the circle of control. The 'Circle of Concern' includes the range of concerns we have in our work (and life) – including health, relationships, finances, national debt etc.
Eleven Approaches to Handling Problems21:56
There is a big difference between problems that can be solved (via a system or process) and tensions (that are relational) which can only be managed. In this video, we discuss the different approaches that people can take towards handling problems.
End of Section One Check-In4:36
In this video, we discuss a series of self-reflection questions that you can ask yourself to contemplate the central ideas and teachings you've uncovered throughout this section of the course so far.

The Foundational Assumptions of CBT18:56
The principles which lay the foundation of CBT have been developed from a robust set of wise life principles, relational observations (as well as from natural laws). These are the Positive Foundational Assumptions of CBT.
In this video, we discuss how as well as a collection of useful people skills and goal-setting processes, CBT offers a philosophy and attitude that is valuable for people across all walks of life.
A Basis for Accurate Self-Definition17:53
"Labels are for tin cans, not for human beings!" It is common for people to use naturally defining or unnecessarily restricting terminologies to express themselves on either a personality and even on an identity level.
Human beings tend to behave in response to how they distinguish themselves (and define their identity). In this video, we discuss a model for understanding personality and self-identification.
Three Levels of Consciousness16:49
The three levels of awareness in human consciousness (as defined by S. Freud) consist of the conscious, preconscious, and unconscious. Each of these levels overlaps with Freud's ideas of the Id, Ego, and superego.
In this video, we discuss Freud's main contributions in the field of Psychoanalytic Psychology. The human mind can be likened to an iceberg; the main bulk of the mass of ice lies 'beneath the surface'.
Exploring the Unconscious: A Practical Exercise10:50
In this video, Kain introduces a useful exercise that you can carry out to become clearer on what occupies your unconscious mind. Many people proceed through life trying to cover up their pasts, but it's our past that gives us our story - and our lives a sense of meaning.
The Foundations of Cognition (where ideas come from)15:49
According to John Locke, all of our knowledge comes from experience. He holds that all of our knowledge is constructed from ideas (think of ideas as atomic building blocks and knowledge as the structures we create out of them).
In this video, we discuss how all of the knowledge we possess (including our evaluations and worldviews) can be accounted for by accounting for the origin of our ideas.
The Five Categories of Belief23:25
A belief is an attitude that something, or that some proposition about the world is right. In epistemology, philosophers use the term "belief" to refer to attitudes about the world, which can be either true or false.
Humans use beliefs to justify their decision making and behaviour. Our beliefs give us a basis for our emotional maturity in life. In this video, we discuss five categories of belief: existence beliefs, association beliefs, cause and effect beliefs, prediction beliefs and meta beliefs.
The Pygmalion Effect (Self-Fulfilling Prophecy)12:55
The Pygmalion effect is a cognitive phenomenon wherein high expectations lead to enhanced performance in a given area. The 'effect' is named after the Greek myth of Pygmalion, a sculptor who fell in love with a statue he had carved.
The more we focus on something, the more real and vivid it becomes for us. We act and behave in response to who we believe that we are. Is the Pygmalion effect real? Decades of research have provided robust evidence that the answer is yes. But please, decide for yourself!
Differentiating Between Perception and Reality22:04
The map is not the territory metaphorically illustrates the differences between belief and reality. Alfred Korzybski coined the phrase. Our perception of the world can be viewed as a 'map' of reality.
The metaphor seems straightforward enough - who, after all, would confuse a roadmap with a road? Yet Korzybski observed that people often confuse what they think with 'reality'. Let's explore this idea further!
The Battlefield of the Human Mind17:13
The most complex organism in our physical universe is the human brain. Your brain is far more complicated than what you can ever imagine. The human mind is indeed a battlefield - and if we don't engage in the battle, we will likely never know why we sometimes end up feeling defeated.
When the spirit of human life operates collaboratively with cognition, it produces thoughts and ideas. Both of these processes are too complex to describe, but the ideas that we think up dominate our lives.
Cognitive Behavioural ‘Emotional’ Time-Travel22:55
What you focus on at any given point in time (be this the past or the future) will influence your emotional state. We can time travel inside of our minds by looking back to the past and then forward to the future.
The past is full of our interpretations of past experiences, the positives and the negatives. Whatever we allow into our minds, that will control our thinking. In this video, we discuss the abstract idea of 'cognitive behavioural time travel' in more detail.
Patterns of Unhelpful Cognition (Part 1)17:30
During a lifetime, we tend to develop unhelpful thinking habits such as those described in this video. We might entertain some over others, and there might be others that seem far too familiar.
Once you can identify your unhelpful thinking styles, you can start to notice them as they arise. Once you can catch them, then that can help you to challenge or distance yourself from those thoughts, and view a situation differently and more constructively. This video is part 1 of 2.
Patterns of Unhelpful Cognition (Part 2)19:56
During a lifetime, we tend to develop unhelpful thinking habits such as those described in this video. We might entertain some over others, and there might be others that seem far too familiar.
Once you can identify your unhelpful thinking styles, you can start to notice them as they arise. Once you can catch them, then that can help you to challenge or distance yourself from those thoughts, and view a situation differently and more constructively. This video is part 2 of 2.
Evaluating the Accuracy of our Thinking17:34
Our beliefs fuel our thinking styles. We will either be choosing our behaviours well, or we will be reacting to the circumstances we face. If we want to start making wiser decisions, we must get good at 'policing' our thoughts.
In this video, we differentiate between experience, reality, perception, focus and perspective. He shares a story to help us better understand that our perception is very rarely the reality in actuality.
The Basis of Emotional Stability11:27
Emotional stability is an excellent trait to develop. It means you can endure difficult circumstances, handle adversity, and remain fruitful and capable in the face of adversity. Some people reach a stage in life and realize that emotional stability is a crucial attribute to life progression.
We can gauge the maturity of our character by how emotionally and behaviorally stable we are. In this video, we discuss three different roads we can take towards growth; we can base our responses on feelings, faith or facts.
How Strong is Your Relationship with Honesty?13:47
To foster a growth mindset, we must foster a relationship with 'truth'. Making peace with what's true allows us to make peace with the part we're playing in determining the outcomes we're currently getting in life.
In this video, we discuss a range of truth statements to help us identify how OK we are about just being honest and take responsibility for the reasons we don't have all the outcomes we want in life.
Unpacking Albert Ellis' Ideology17:26
Much of modern culture gravitates towards the medicalization of our everyday human (emotional and behaviour) experience. This is damaging for those who end up thinking they're 'damaged goods'.
Albert Ellis proposed that the mental disorder diagnostic model is compassionless, as this approach does not take time to understand the concerns that people naturally have. In this video, we discuss this idea and outline a few other aspects of Ellis' Ideology.
End of Section Two Check In4:21
In this video, we discuss a series of self-reflection questions that you can ask yourself to consider the main ideas and lessons you've learned throughout this section (and also from section one).

Seven Levels of Personal Awareness (Part 1)25:00
Personal growth can be perceived as becoming a better person by adjusting certain attitudes, traits, and habits (e.g. becoming more patient, understanding, or developing a more assertive attitude).
Personal growth is a journey. Those with a victim mindset, can end up being consumed by apathy and victimhood. In this video, we discuss the process of personal growth. This video is part 1 of 2.
Seven Levels of Personal Awareness (Part 2)21:43
Personal growth can be perceived as becoming a better person by adjusting certain attitudes, traits, and habits (e.g. becoming more patient, understanding, or developing a more assertive attitude).
Personal growth is a journey. Those with a victim mindset, can end up being consumed by apathy and victimhood. In this video, we discuss the process of personal growth. This video is part 2 of 2.
The Choices of Maturity and Character29:55
In life, there are seven choices that we can make that not only build strong character but also allow us to mature and live in alignment with the core of who we indeed are. Most people are unaware, and thus, live their lives at the mercy of external circumstances.
We can make wise decisions that are based on our long-term objectives in life, or we can make decisions that are more about receiving instant gratification today. In this video, we discuss seven examples of the wise choices of maturity and character we each can make.
Questions for Thoughtful Self-Reflection25:53
If we choose to live our lives according to these choices of maturity and character, we naturally and positively end up leading others in the same way. It's time to unpack these choices of maturity and character by answering the following questions;
An Understanding of Cognitive Bias (Part 1)18:59
The notion of cognitive biases was introduced by A. Tversky and D. Kahneman in 1972 and grew out of their experience of people's inability to reason intuitively with the greater orders of magnitude.
Cognitive bias refers to the ways in which the context and framing of information influence people's decision-making. In this video, we discuss five types of cognitive bias'. This video is part 1 of 2.
An Understanding of Cognitive Bias (Part 2)14:19
The notion of cognitive biases was introduced by A. Tversky and D. Kahneman in 1972 and grew out of their experience of people's inability to reason intuitively with the greater orders of magnitude.
Cognitive bias refers to the ways in which the context and framing of information influence people's decision-making. In this video, we discuss five types of cognitive bias'. This video is part 2 of 2.
A Framework for Goal Setting21:50
In this video, Kain discusses the various categories of goals that we can invest in pursuing in life: life vision, long-term goals, medium-term goals and short-term goals. People without a life vision can end up going round in circles for many, many years.
A vision must be inspiring for us; otherwise, we won't take the action steps needed for fulfilling it. Unless we have a concrete plan for driving our lives forward, we might end up fulfilling someone else's plan instead.
Framing Goals in the Positive19:53
When you set goals for yourself, it is essential that they motivate you: this means making sure that they are meaningful to you, and that there is value in achieving them. Some people don't know the difference between framing a goal in terms of a positive outcome or a negative outcome.
Motivation is the key to achieving goals. Set goals that relate to the high priorities in your life. In this video, we discuss a few examples of how we can reframe goals from the negative into the positive.
Solution Focussed Questioning15:18
The mind has more of a tendency to focus on problems than solutions, in the same way, that it tends to focus more on the negatives, than positives. The wise mind will always know what the most practical steps should be, but many people do not engage with it.
In this video, Kain outlines questions we can ask ourselves to problem solve by tapping into our wise mind. Kain investigates the value of asking 'solution focussed questions' throughout this video.
Anything Can Be Learned (with the right strategy)19:05
We're only one strategy away from achieving anything or transforming any aspect of our life. It's one thing obtaining a strategy, and it's something else executing a strategy. Just because a person doesn't know how to do something, doesn't mean that they can't.
Our 'ability' is as flexible as our willingness to learn and execute new strategies in our lives. In this video, Kain gives a practical demonstration of how he discovered a master strategy for learning ALL strategies.
End of Section Three Check In3:30
In this video, we discuss a range of self-reflection questions that you can ask yourself to contemplate the main ideas and lessons you've learned throughout this final section of the training course.
Recommended Reading List & Closing Thoughts21:29
This final video of our Cognitive Behaviour Therapy for Mental Health and Wellness training course brings our time together to a close. Kain will share a few final thoughts with you about your future CBT related applications, and some additional book recommendations.
Kain highlights a few of his other training courses that you might want to consider for your further studies. He then wraps up this course by sharing one final narrative for your consideration.
Bonus Lecture: Possible Next Steps & Suggestions3:26
It's always exciting to complete a course and take the first steps towards mastering new skills. However, learning is an ongoing process, and there is always more knowledge to gain and ways to apply it. Here are some possible next steps you can take after completing this course:

Requirements

It is not necessary to have prior CBT training or knowledge to join this course.
Students are encouraged to take notes (for self-reflection purposes only).
Students can access this training from anywhere with an internet connection.
You can also listen to the MP3 version if you prefer to learn on the go.
You can access your training course on a tablet, smartphone, or desktop.
Additional PDF materials are provided to enhance your learning experience.

Description

This Introduction to Cognitive Behavioural Therapy (CBT) training blends two of today's popular fields of psychology to emphasise the ability of all people to achieve mental health and wellness. Unlike traditional psychiatry, that focus on human pathology, this course offers a positive framework for leveraging cognition to make positive life changes.

Students will dive into a thought-provoking curriculum that covers essential life topics such as self-awareness, personality, the human identity, timeless life wisdom, and interpersonal skills. The course is crafted to help learners apply psychological insights to real-life situations, ensuring they gain practical, experiential understanding rather than just theoretical knowledge.

Students will explore multiple cognitive and behavioral models, to understand themselves first, before seeking to understand others. One main area of focus is mindset, including the different types of belief system that lead people into unhelpful emotional states. Learners also explore the cognitive distortions that lead many people towards unhelpful decision making.

The training unpacks the foundational principles of CBT with a focus on cultivating deep inner resilience, emotional intelligence, and fostering an attitude that's geared towards continuous self-improvement. The curriculum is designed to equip learners with actionable strategies to facilitate their personal growth journey and achieve optimal personal growth.

Some of the key concepts covered in this course include:

- Managing emotions maturely, leading to improved relationships and decision-making

- The relationship between self-knowledge, self-identification, and mental wellbeing

- How to identify and challenge negative thought patterns for improved mental health

- The role of maturation and responsibility in enabling personal growth & resilience

- Strategies for developing healthy coping mechanisms to manage stress and anxiety

- How to incorporate CBT principles into everyday life for sustainable change & growth

- How to restructure cognitive distortions to cultivate a more positive outlook on life

- Setting personal and professional goals while overcoming various cognitive barriers

- Practical approaches to modify behaviors that aid well-being and personal growth

- Disciplines for building resilience & coping with negative experiences or challenges

This course is ideal for individuals who are interested in gaining a deeper understanding of their own thoughts, behaviors, and emotions. It is also provides a foundation in cognitive psychology, giving learners practical skills for personal growth or become more effective at helping other people on their journey towards mental health and improved emotional wellbeing.

In addition to the core content, our course includes real-life examples, self-reflection exercises, and PDF handouts to help you apply CBT concepts in your daily life. This CBT training also delves into skills such as active listening, questioning, and goal setting. These can even help YOU set congruent goals, become more focused and live your life with greater purpose.

The wisdom, skills and knowledge you'll gain in this training are not just theoretical – they are practical and applicable to the real-life situations you'll encounter day-to-day. With the insights contained in this training, you will develop a deep knowledge of yourself and others, raising your ability to build strong relationships, overcome career hurdles and daily struggles.

All of our training materials are captured in HD video, accompanied by an MP3 version of the course, and supplemented with PDF resources to enhance your learning experience. The course is available on-demand, providing a comprehensive framework to contextualize your studies and establish a strong foundation for sharing your knowledge with others.

ⓘ This training is part of a broader 28-course Achology curriculum. It comes with a full 30-day money back guarantee, so if you're not satisfied, you can get a refund with no questions asked.

Who this course is for:

CBT Students with an interest in psychology will find this course interesting.
Mental health professionals seeking to deepen their therapeutic skill set.
Psychologists and counselors wanting to integrate CBT into their practices.
Parents seeking guidance for helping their children to make wise decisions.
Life coaches looking to offer evidence-based psychological support to others.
Anyone eager to learn how cognitive psychology can aid their personal growth.

A Beginner’s Guide to Cognitive Behavioral Therapy (CBT)

What you'll learn

Explore related topics

Course content

The Foundational Ideas of Cognitive Behaviour Therapy18 lectures • 5hr 53min

Cognitive Behaviour Therapy for Personal Effectiveness17 lectures • 4hr 41min

Applications & Implications of Improved Self-Awareness13 lectures • 4hr

Requirements

Description

Who this course is for: