Cognitive behavioural therapy (CBT) helps you in recognizing your mind and helps in removing your negative as well as unhelpful thoughts. The therapy also helps in inculcating positive behavioural habits in your life, which in turn results in positive effects in your life and career. Many of the experts consider it to be one of the highest standards of trusted Psychotherapy.

CBT helps in finding and exploring the ways our emotions and thoughts affect our actions in day-to-day life. Once you recognize these patterns, you can learn to reframe your thoughts in a more positive and helpful way. Unlike many other therapy approaches, CBT doesn’t focus much on talking about your past.

Some of the most popular techniques used in CBT:

Guided Discovery

This technique involves uncovering the layers of the client’s perspectives and the beliefs they have inferred during certain episodes. Therapists draw the insights through questioning to challenge the discouraging beliefs. Worksheets are used for the process. This is helpful for the clients to make better futuristic choices.

Exposure Therapy

This therapy helps in exposing the triggers provoking anxiety. It is an incremental approach to combat fears and phobias, leading towards an increase in confidence and coping abilities during threatening situations.


In this technique, you are asked to write down your day-to-day emotions, both positive and negative. This helps in recognizing your behavioural patterns and allows you to replace your negative thoughts with positive ones.


Here, you will be asked to talk about a certain challenging situation you’ve faced and replace your negative and self-doubting thoughts with constructive and positive ones. 

Cognitive restructuring:

This aims at analyzing and changing your unhelpful thought processes such as black-and-white thinking, jumping to conclusions, or catastrophizing and helps to try and understand the reason behind it.

Thought recording:

In this technique, you’ll come up with unbiased evidence supporting your negative belief and also evidence against it. Then, you’ll use this evidence to develop a more realistic approach and thought process.