What are some resources or tools that can help you learn and practice cognitive therapy at home?

1 Books and workbooks

One of the easiest ways to learn and practice cognitive therapy at home is to read books or workbooks that explain its principles and guide you through exercises. For example, you can try The Feeling Good Handbook by David D. Burns, a classic self-help book that teaches you how to use cognitive therapy to overcome depression, anxiety, anger, and low self-esteem. Another option is Mind Over Mood by Dennis Greenberger and Christine A. Padesky, a workbook that helps you change your thoughts, feelings, and behaviors using cognitive therapy.

2 Apps and websites

Another way to learn and practice cognitive therapy at home is to use apps or websites that offer interactive tools and modules. For example, you can use MoodKit, an app that helps you apply cognitive therapy techniques to your daily life, such as mood tracking, thought recording, and activity planning. Another option is MoodGYM, a website that offers a free online course that teaches you how to use cognitive therapy to prevent and manage depression and anxiety.

3 Podcasts and videos

If you prefer to listen or watch rather than read, you can also learn and practice cognitive therapy at home by following podcasts or videos that explain its concepts and strategies. For example, you can listen to Feeling Good Podcast by David D. Burns, a series of episodes that cover various topics related to cognitive therapy, such as how to deal with negative emotions, how to overcome procrastination, and how to improve your relationships. Another option is to watch Cognitive Behavioral Therapy (CBT) videos by Therapist Aid, a collection of short videos that demonstrate how to use cognitive therapy techniques, such as identifying cognitive distortions, challenging irrational thoughts, and using coping skills.

4 Journals and worksheets

One of the most important aspects of cognitive therapy is to practice what you learn by applying it to your own situations and problems. You can do that by using journals or worksheets that help you monitor and change your thoughts and behaviors. For example, you can use a thought diary, a tool that helps you record your negative thoughts, identify their triggers, evaluate their accuracy, and replace them with more realistic and positive ones. Another option is to use a problem-solving worksheet, a tool that helps you break down your problems into manageable steps, brainstorm solutions, and evaluate the outcomes.

5 Support groups and online forums

Finally, you can also learn and practice cognitive therapy at home by joining support groups or online forums that offer peer support and feedback. For example, you can join a cognitive therapy group on Meetup, a platform that helps you find and connect with people who share your interests and goals. Another option is to join a cognitive therapy forum on Reddit, a website that hosts discussions and communities on various topics, including cognitive therapy.