🧠 CBT Thought Challenger
Transform negative thinking patterns using evidence-based cognitive behavioral therapy techniques
💡 What is CBT?
Cognitive Behavioral Therapy helps you identify and challenge unhelpful thought patterns. By examining the evidence for and against your thoughts, you can develop more balanced, realistic perspectives that reduce anxiety and improve your well-being.
📝 Identify Your Thought
What negative or anxious thought is bothering you right now?
😔 Identify Your Emotions
What emotions does this thought create? Select all that apply.
🔍 Identify Thinking Patterns
Which cognitive distortions might be affecting your thought? Select any that apply.
⚫ All-or-Nothing Thinking
Seeing things in black and white. "If I'm not perfect, I'm a failure."
🔮 Mind Reading
Assuming you know what others are thinking without evidence.
💥 Catastrophizing
Expecting the worst possible outcome to happen.
🎱 Fortune Telling
Predicting negative outcomes as if they're certain to happen.
🏷️ Labeling
Putting fixed, negative labels on yourself or others. "I'm boring."
📊 Overgeneralization
Drawing broad conclusions from a single event. "This always happens."
🔎 Mental Filtering
Focusing only on negative details while ignoring positives.
👤 Personalization
Blaming yourself for things outside your control.
📜 Should Statements
Rigid rules about how you or others "should" behave.
💭 Emotional Reasoning
Believing something is true because you feel it strongly.
⚖️ Challenge Your Thought
Let's examine the evidence for and against this thought.
Answer these questions honestly:
✨ Reframe Your Thought
Based on your analysis, let's create a more balanced perspective.
Suggested Balanced Thoughts:
🎉 Your Thought Transformation
Here's how you've reframed your thinking.
❌ Before
✓ After
💡 Key Insights
📚 Your Thought Journal
No saved entries yet. Complete the thought challenger and save your entries to build your journal!