Cognitive Behavioral Therapy (CBT) is one of the most widely used and effective approaches to managing mental health challenges, particularly anxiety, depression, and stress. It’s structured, goal-oriented, and rooted in the idea that the way we think influences how we feel and behave. But what if you’re not sure you can access a therapist right now? Can you still do CBT on your own?
The answer is yes—to a point. While working with a trained CBT therapist provides tailored support and deeper insight, many core CBT strategies are absolutely doable on your own with the right tools and commitment.
What Is CBT, Really?
At its heart, CBT is about the relationship between negative thoughts or beliefs and our emotions and unhelpful behaviors. By learning about how our thoughts and beliefs influence how we feel we can start to make small changes to behavior—especially avoiding patterns that reinforce anxiety or depression.
This structured process empowers people to become more aware of how thoughts affect feelings and actions—and gives them tools to respond differently.
How to Do CBT on Your Own
1. Thought Records
A thought record is a structured worksheet that helps you break down an anxious situation and examine your thoughts.
How to use it:
Describe the situation that triggered your anxiety.
Write down the automatic thoughts you had.
Rate how strongly you believed those thoughts.
Challenge them: What evidence contradicts them?
Create a more balanced, realistic thought.
Try to come up with a more helpful behavior
Re-rate your anxiety.
Doing this regularly helps you spot patterns and reduce the power of distorted thinking.
2. Behavioral Experiments
Anxiety often makes us avoid situations or assume the worst. Test the accuracy of unhelpful thoughts or beliefs by actively trying out new behaviors. Instead of relying on assumptions, you gather real-life evidence to see what actually happens. This process helps reduce anxiety, build confidence, and reshape negative thinking patterns through experience.
Example: If you think, “If I speak up in a meeting, I’ll embarrass myself,” you might avoid talking. Instead of assuming the accuracy of that thought, test it. Say one comment during the meeting and reflect on what actually happened. Chances are, the outcome isn’t as bad as your anxiety predicted.
3. Worry Time
If your anxiety takes the form of constant, racing thoughts, try scheduling a daily “worry time.” For 15 minutes, write down all your anxious thoughts. Outside that time, practice postponing worries until your next session. This helps train your brain to contain anxiety rather than let it dominate your day.
4. Relaxation and Mindfulness
CBT isn’t just about thinking—it also addresses physical symptoms of anxiety. Techniques like deep breathing, progressive muscle relaxation, and mindfulness meditation help calm your nervous system and ground you in the present moment. As we previously mentioned, our negative thoughts and beliefs influence how we feel. Aside from addressing those thoughts and beliefs, we can also work directly with how we are feeling. Try this exercise:
Get comfortable and just take a couple deep breaths
Notice what you are feeling and give simple labels to both the emotions and the physiological sensations (for example, “I’m noticing anxiety and fear, along with some tension in my stomach, and some tingling in my chest.”).
Just let those feelings be, and start to focus on your breath. Make your breath as comfortable and gentle as you can, potentially extending your exhale if that feels helpful.
Try to keep your attention on your breath. It will naturally go to something else, but that’s ok! Just notice when that happens, and return to focusing on your breath. Try to notice how good your breath feels when you are intentionally making it calmer and slower.
Continue anywhere from 30 seconds to 30 minutes, until you feel like you are relating differently to your feelings.
When to Consider Working With a Therapist
Self-guided CBT can be incredibly helpful for mild to moderate anxiety. But if your anxiety feels overwhelming, persistent, or interferes with daily life, it may be time to seek professional help.
A therapist can:
Personalize the CBT approach for your specific needs
Help uncover deeper thought patterns or trauma
Offer accountability and emotional support
Guide you through difficult or triggering experiences
Even short-term therapy—just a few sessions—can provide insight and momentum for your healing.
Yes, you can do CBT without a therapist. Many people use its tools every day to manage anxiety more effectively. But it takes time, self-reflection, and consistency. Start with small, manageable steps. Be kind to yourself in the process.
And remember: asking for help is not a failure—it’s a brave and healthy choice. Whether you’re doing this on your own or with support, you are taking a meaningful step toward calm, clarity, and control.
Ready to start?
Try keeping a thought record today, or set up your first behavioral experiment. You don’t have to change everything at once—just start with one moment, one thought, one choice. That’s how transformation begins.
Want to see if CBT therapy is a good fit for you? Consider reaching out to our team of caring therapists! We can discuss personalized strategies through online and in-person support from Strive On Counseling.
If you’re interested in finding out more, follow these steps:
Meet with a compassionate CBT therapist
Begin your journey to healing and relief!
Other Services Offered by Strive On Counseling in North Carolina
At Strive On Counseling, we understand that anxiety is just one part of a larger picture of mental health. That’s why we offer a range of mental health services designed to support your overall well-being. In addition to CBT therapy, our services include individual counseling, anxiety treatment, EMDR trauma therapy, therapy for men’s issues, mindfulness practices, Buddhist counseling, and teletherapy/online therapy. Some other resources we offer include guided meditations, a list of books and other useful resources, and online courses. If you would like more information about any of these services, please don’t hesitate to reach out and start your therapy journey in North Carolina today!