🧠🛠️ NOVA CBT Techniques Toolbox

Evidence-based tools for cognitive behavioral therapy

Intermediate
🧩
Cognitive Restructuring
Challenge and reframe negative thought patterns by examining evidence and developing balanced alternatives
Beginner
❓
Thought Challenging
Question the validity of negative thoughts using structured questioning techniques
Beginner
🎯
Behavioral Activation
Plan and engage in meaningful activities to improve mood and break negative cycles
Advanced
🎢
Exposure Planning
Gradually face fears through systematic exposure to reduce anxiety and avoidance
Intermediate
🧘
Mindfulness Integration
Combine mindfulness practices with CBT techniques for enhanced emotional regulation
Beginner
🔍
Problem Solving
Structured approach to identifying problems and developing effective solutions
Intermediate
💎
Values Clarification
Identify core values and align behaviors with what matters most to you
Advanced
🛡️
Relapse Prevention
Develop strategies to maintain progress and handle setbacks effectively

📝 Thought Record Worksheet

Use this structured worksheet to examine your thoughts and emotions objectively.

📋 CBT Homework Assignments

Track your therapy homework and self-practice exercises.

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Thought Records
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Homework Done
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Day Streak
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Avg Mood Change

📈 Recent Progress