CBT Cognitive Behavioral Therapy Support
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About this skill
Problem It Addresses
When someone reports stress, worry, low mood, insomnia, or negative self-evaluation, generic reassurance often misses the pattern behind the emotion. This skill turns CBT into a structured workflow, separating the triggering event, automatic thought, emotional intensity, and behavioral response, then using guided questioning to build a more balanced interpretation.
How It Works
The session follows an A-E-F loop: Assessment reviews recent state, marks key events, and references scales such as PHQ-9, GAD-7, ISI, and Y-BOCS; Exploration identifies cognitive distortions, applies Socratic questioning, evidence testing, and de-catastrophizing; Feedback & Forward summarizes findings, assigns behavioral experiments or thought records, and sets next-week goals.
Core modules include:
- Anxiety: threat overestimation, safety behaviors, and cognitive biases.
- GAD: worry time, intolerance of uncertainty, and checking worry predictions against outcomes.
- Depression: behavioral activation, mood logs, pleasure prediction, and cognitive restructuring.
- Insomnia: sleep hygiene, stimulus control, sleep restriction, and correcting catastrophic beliefs.
- OCD: distinguishing compulsive thoughts from reasonable concerns, with ERP and cognitive defusion.
It also supports continuity through scripts/cbt_memory.py, which stores sessions, extracts core themes and distortion labels, and retrieves prior context. Session notes can be saved to memory/cbt-sessions/YYYY-MM-DD.md. The reference material draws on CBT frameworks from Beck, Burns, Tompkins, Robichaud, and Dugas, making the conversation feel more like structured practice than ad hoc advice.
Boundaries and Cautions
This is a self-help and emotion-management aid, not a substitute for clinical care. If suicidal ideation, self-harm, severe symptoms, or acute crisis appears, route the user to professional mental health services immediately. Scale scores are reference points, not diagnoses, and exercises should start with small, testable steps.
Use Cases
- After a stressful work review, use PHQ-9/GAD-7 reference scores to rate mood, identify automatic thoughts, and log evidence.
- When sleep onset is difficult, build tonight's adjustment plan with sleep hygiene, stimulus control, and sleep restriction steps.
- When work performance worries repeat, use worry time, prediction logs, and uncertainty-tolerance training to interrupt the loop.
- When intrusive checking disrupts work, use ERP-style thinking to separate compulsive thoughts from reasonable concerns and plan small exposures.
Best For
- Product or engineering staff with irregular sleep who want a sustainable CBT-I-style pre-sleep adjustment routine.
- Students or engineers with peak-deadline anxiety who want to break repetitive worry using GAD-7 and worry time.
- Operations or product staff under high workplace pressure who want to spot cognitive distortions and generate balanced thoughts.
- People with intrusive checking or repetitive thoughts who want ERP-style boundaries and defusion instead of suppression.
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