Therapy Guides · Dr Meera
CBT Made Simple
See how thoughts, feelings, body signals and actions connect—and explore a helpful next step with care.
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This guide explains a therapy approach for learning. It does not replace personal therapy, clinical training or supervision, and does not give you a professional qualification. Use clinical methods only within your training and role.
Meet Asha, a fictional psychology learner. She and her mentor explore everyday moments. The examples help you understand CBT; they are not instructions to treat someone.
1. The big picture
Work together. Map one moment.
The client knows their own life. The therapist brings CBT skills. Together they choose a goal, try a change and learn from it.
Five connected parts—not a one-way chain
Situation
What happened?
Thoughts
What went through the mind?
Feelings
Which emotion appeared?
Body
What did the body notice?
Actions
What did the person do next?
Thoughts, feelings, body sensations and actions can affect one another. The situation and the person's life also matter.
Go deeper: full teaching notes
START HERE
CBT is teamwork with a map
CBT means cognitive behavioural therapy. The client and therapist look at a problem together, choose a helpful goal, try small changes, and learn from what happens.
ASHA'S FIRST STOP: The client knows their own life. The therapist brings CBT skills. Decisions are shared.
ONE MOMENT: Five parts can connect and affect one another.
Situation: What happened?
Thoughts: What went through the mind?
Feelings: What emotion appeared?
Body: What did the body notice?
Actions: What happened next?
Collaborative: We work together.
Structured: We keep a clear focus.
Goal-focused: We agree what needs to change.
NOT: Forced positivity.
NOT: Telling the client they are wrong.
REMEMBER: CBT is a shared way to understand a problem, practise a change, and review the result.
Sources: [1] [2] [3] [4]
Follow the original sources
These links were supplied with the guide. A source can use more technical words than this introduction.
- Beck Institute: The Cognitive Model
- ABCT: What Is Cognitive Behavioral Therapy?
- NHS: Cognitive Behavioural Therapy (CBT)
- Judith Beck: Why CBT Therapists Don't Challenge Cognitions
- Albert Ellis Institute: REBT in the Context of Modern Psychological Research
- Centre for Clinical Interventions: The ABC Analysis
- Centre for Clinical Interventions: Unhelpful Thinking Styles
- Christine Padesky: Socratic Questioning
- Beck Institute: Work Sample Guide
- NHS Every Mind Matters: Thought Record
- Beck Institute: Culturally Responsive CBT with Pamela Hays
- Beck Institute: Traditional Cognitive Conceptualization Diagram
- Beck Institute: Understanding CBT
- Beck Institute: The Generic Cognitive Model
- Centre for Clinical Interventions: Behavioural Strategies
- NICE NG222: Depression in Adults - Treatment Recommendations
- Beck Institute: Behavioral Activation Tip
- Centre for Clinical Interventions: Behavioural Experiments for Negative Predictions
- University College London: Specific Behavioural Competences
- Centre for Clinical Interventions: Situational Exposure
- Craske and Colleagues: Maximizing Exposure Therapy - An Inhibitory Learning Approach
- NICE NG116: Post-Traumatic Stress Disorder - Treatment Recommendations
- University College London: Basic CBT Competences
- Beck Institute Cares: What Are CBT Sessions Like?
- Beck Institute: Cognitive Therapy Rating Scale - Revised and CBT Checklist
- NICE QS8: Preventing Relapse
- BABCP: Minimum Training Standards
- WhatsApp Help: Privacy Information to Review Before Joining a Group
Keep learning with care
Use suitable training, supervision and the rules for your role. This guide and our learning community are not therapy, diagnosis, clinical supervision, certification or crisis support. Do not share identifiable client information. For immediate danger, use your local emergency or urgent-care pathway.
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