Use these guides as reflection support.
They can help you organize thoughts, spot patterns, and prepare for therapy or a conversation with a clinician.
CBT guides by condition
Pick a guide for the pattern you are dealing with. Each page gives a short CBT explanation, journaling prompts, and a few practical next steps.
Educational support only; not therapy, diagnosis, or crisis care.
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Major Depressive Disorder
Behavioral activation, cognitive restructuring, and rumination reduction.
Generalized Anxiety Disorder
Worry cycles, intolerance of uncertainty, and problem-solving skills.
Panic Disorder
Interoceptive exposure and reappraising catastrophic misinterpretations.
Social Anxiety Disorder
Attention training, behavioral experiments, and safety-behavior fading.
Post‑Traumatic Stress Disorder
Trauma-focused CBT principles and gradual approach to triggers.
Obsessive–Compulsive Disorder
Exposure with response prevention and values-aligned choices.
Insomnia Disorder
CBT-I foundations: stimulus control, sleep scheduling, and wind-down.
Seasonal Affective Disorder (SAD)
Activation, balanced appraisals, and rhythm/light considerations.
Premenstrual Dysphoric Disorder (PMDD)
Cycle tracking, coping plans, and self-compassionate standards.
Substance Use (Adjunctive)
Functional analysis, coping skills, and stimulus control.
Adolescent Anxiety
Graded exposures, reduce accommodation, and school supports.
Older Adult Adaptations
PST elements, memory aids, routines, and social activation.
Specific Phobias
Graded exposure, inhibitory learning, and expectancy violation.
Health Anxiety / Somatic Symptom
Reducing reassurance, tolerating uncertainty, and values-based living.
Somatic Symptom Disorder CBT Journaling Framework
Interoceptive work, behavioral experiments, and clearer symptom-distress reflection.
Body Dysmorphic Disorder
Exposure/ritual prevention, mirror work, and belief updating.
Adult ADHD
Skills-focused CBT: planning, cueing, and friction reduction.
Bipolar Disorder (Adjunctive)
Relapse plans, sleep/social rhythm, and family-focused strategies.
Chronic Pain
Pacing, activity restoration, and pain-related cognition work.
Eating Disorders (CBT‑E)
Regular eating, exposure to feared foods, and body image work.
Endometriosis Pain + CBT Thought Record Protocol
Flare logs, pacing, and thought-record support alongside medical care.
Hoarding Disorder
Sorting skills, exposure to discarding, and values-guided decisions.
Postpartum Depression/Perinatal Anxiety
Behavioral activation, attachment-sensitive CBT, and support planning.
Grief and Adjustment
Meaning-making, routines, and gentle exposure to reminders.
Health Anxiety (Youth)
Reassurance plans, graded steps, and caregiver coaching.
PMDD: Partner Guide
Validation, cycle-aware planning, and calmer communication support.
Perimenopause Anxiety
Symptom tracking, balanced appraisals, and sleep supports.
OCD — Subtypes
ERP principles across contamination, checking, harm, symmetry, and taboo thought themes.
OCD - Contamination
ERP, reduced rituals, and uncertainty practice around contamination fears.
OCD - Checking
One-check exposures, less reassurance, and uncertainty practice.
OCD - Harm
Approach feared cues and reduce mental and behavioral neutralizing.
OCD — Symmetry/Ordering
Misalignment exposures, flexible responding, and reduced fixing rituals.
OCD — Taboo Thoughts
Script exposures, less mental ritualizing, and uncertainty practice.
Complex PTSD Considerations
Phased support, stabilization, and identity-aware reflection.
Substance Use — By Substance
Differences across alcohol, opioids, stimulants, cannabis, and nicotine coping patterns.
Trichotillomania (BFRB)
HRT, awareness, and competing responses for hair-pulling loops.
Excoriation Disorder (Skin-Picking)
HRT, stimulus control, and competing responses for skin-picking loops.
OCD - Scrupulosity
Uncertainty practice, less confession, and respectful values-based ERP.
OCD - Relationship (ROCD)
Uncertainty practice, less checking, and values-based relationship action.
Emetophobia
Word→image→video exposures; interoceptive practice.
ARFID
Profile-based food exposures, sensory support, and caregiver coaching.
Agoraphobia (± Panic)
Situational + interoceptive exposures; safety fades.
Irritable Bowel Syndrome (IBS)
Attention shift, stress skills, and paced exposure around IBS triggers.
Gambling Disorder
Trigger mapping, access barriers, and alternative reward routines.
Separation Anxiety Disorder
Graded separations, reduce accommodation, school routines.
Selective Mutism (Youth)
Graded speaking tasks and caregiver coaching.
Performance Anxiety
Exposure, attention training, and skills routines.
Medical & Dental Phobias
Graded exposures, applied tension, and better follow-through around care.
Misophonia CBT Coping and Journaling Kit
Sound-trigger mapping, coping routines, and structured reflection around misophonia.
Acute Stress Disorder
Stabilization, grounding, and gentle approach to reminders.
Moral Injury (Adjunctive)
Values work, compassionate reframing, and support for guilt and shame loops.
DV Survivors — Safety‑First Supports
Grounding, stabilization, and trauma-informed reflection with safety first.
Post‑Concussion Symptoms
Pacing, attention support, and calmer symptom-focused thinking.
PPPD (Persistent Postural-Perceptual Dizziness) CBT Pathway
Grounding drills, motion exposure, and steadier vestibular coping support.
Persistent Depressive Disorder
Activation, restructuring, and values-based routines for long-running low mood.
PMS Coping
Cycle tracking, balanced appraisals, and self-compassionate routines.
Perinatal OCD
ERP within safety plans and caregiver support.
Cyclothymic Disorder (Adjunctive)
Rhythm stabilization, early-warning plans, and steadier routines.
Cyclic Vomiting Syndrome (CVS) Anticipatory Anxiety Toolkit
Prodrome monitoring, coping routines, and steadier anticipatory-anxiety support.
OCD - Sexual Orientation (SO-OCD)
Uncertainty practice, less checking, and reduced comparison rituals.
Functional Neurological Disorder
Attention retraining, pacing, and values-based rehabilitation support.
Tinnitus Distress
Attention shift, sound enrichment, and calmer reappraisal around tinnitus.
Chronic Fatigue/Long‑COVID
Pacing, energy tracking, and steadier symptom-aware planning.
Diabetes Distress & Adherence
Problem-solving, routines, and self-compassion around diabetes care strain.
Nightmare Disorder (IRT)
Rescript and rehearse new endings; sleep routines.
Circadian Rhythm Disorders
Anchor wake; light timing; wind-down.
Teen Sleep Phase Delay
School-aligned wake anchors and morning light.
Anorexia Nervosa (CBT‑E)
Regular eating, exposure, body image work.
Body Checking Module
Limit checks; mirror retraining; exposures.
Muscle Dysmorphia
Exposure; ritual reduction; broaden values.
Autism + Anxiety
Visuals, concrete steps, and caregiver support.
Tics/Tourette (CBIT)
Awareness, competing responses, and function-based tic support.
School Refusal
Graded returns, reduce accommodation, and school planning.
Oppositional Patterns (PMT+CBT)
Clear expectations, emotion coaching, and consistent family responses.
Social Communication Anxiety
Scripts, role-play, and feedback-based practice.
Psychosis (CBTp)
Coping, stress support, and relapse planning alongside ongoing care.
Negative Symptoms Activation
Cueing, tiny steps, and social activation support for low drive and withdrawal.
Family Psychoeducation
Shared language, communication planning, and collaborative problem-solving.
Safety Planning
Warning signs, coping steps, supports, and environment-safety planning.
Infertility/IVF Anxiety
Uncertainty tolerance, cycle-based coping, and communication planning.
Cancer Survivorship Anxiety
Uncertainty tolerance, values engagement, and calmer monitoring plans.
Caregiver Burden/Burnout
Problem-solving, boundaries, and values time for caregivers under strain.
Bereavement by Suicide
Compassionate meaning-making, routines, and connection after suicide loss.
Workplace Stress/Burnout
Rebalance, boundaries, and recovery blocks.
Teen Sexual Assault CBT
Safety-first grounding and trauma-sensitive reflection for teen recovery support.
Adoption Trauma CBT
Attachment-aware reflection for loss, identity shifts, and trauma-related patterns.
Cannabis Use Disorder
Delay and urge surfing, context change, and alternative reward routines.
Internet Gaming Disorder
Trigger mapping, friction design, and alternative reward routines for gaming and tech overuse.
Nicotine Cessation
Cue control, delay-and-distract, and replacement routines for nicotine recovery.
Post‑Bariatric Surgery Adjustment
Routines, body image support, and urge coping after surgery.
Prolonged Grief Disorder
Approach reminders, meaning-making, and routines after enduring grief disruption.
Relapse Prevention Skills Pack (CBT)
High-risk mapping, coping plans, and support activation across recovery patterns.
ADHD in Children and Teens
School routines, problem-solving, emotional regulation, and caregiver support.
Alcohol Use Disorder
Trigger mapping, craving awareness, relapse prevention, and support planning.
Anger and Emotion Regulation
Anger cues, escalation, blame, communication, repair, and safer responses.
Caregiver Stress
Overload, guilt, boundaries, resentment, and sustainable support routines.
Chronic Illness Adjustment
Uncertainty, treatment routines, grief, pacing, and changing roles.
Fibromyalgia and Widespread Pain
Pacing, flare-related thoughts, sleep, activity, and function-focused support.
Migraine and Headache Anxiety
Trigger tracking, anticipatory anxiety, pacing, relaxation, and care coordination.
Opioid Use Disorder
Trigger mapping, craving awareness, relapse prevention, and coordinated support.
Stimulant Use Disorder
Trigger mapping, craving support, sleep routines, and relapse prevention.
Depression in Teens
Behavioral activation, self-criticism, school withdrawal, and trusted support.
Quick note
Search by symptom or situation.
Try words like panic, sleep, rumination, avoidance, grief, pain, or attention if you are not sure where to start.
Get urgent help outside the app.
If you may harm yourself or someone else, contact local emergency services or a crisis line right away.