Learn CBT
Plain-English guides to cognitive behavioral therapy. Built by the team behind Winnow, the privacy-first CBT thought journal.
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Thought Record Examples: Anxiety, Work & Relationships
Six real thought record examples covering anxiety, work stress, and relationships. Each walks through all 7 steps with hot and balanced thoughts.
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"Should" Statements: The Quietest Cognitive Distortion
Should statements are the quietest cognitive distortion. Three flavors, six real examples, and a simple swap to want, prefer, or would help me.
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How to Start a CBT Journal: 5-Minute Beginner Guide
Start a CBT journal in 5 minutes every other day. Get 7 prompts for your first 2 weeks, what to skip, and how to pick a notebook, doc, or app.
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How to Challenge Negative Thoughts: The CBT Way
Learn the CBT catch-check-change framework to challenge negative thoughts. One worked example, 4 techniques, and when this approach won't work.
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15 Cognitive Distortions With Real-Life Examples (CBT)
The 15 cognitive distortions, including catastrophizing, all-or-nothing thinking, and should statements, each with two relatable everyday examples.
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How to Do a CBT Thought Record: 3 Real Examples
Learn the 7-step CBT thought record with real examples for anxiety, work, and friendship stress. Plain English, phone-first guide.
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Catastrophizing: Examples and How to Stop It
Six catastrophizing examples across health, work, money, and relationships. Plus a 3-question CBT technique to interrupt the spiral. Plain English.
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Automatic Negative Thoughts (ANTs): 5 Types and the CBT Fix
Learn what automatic negative thoughts are, the 5 most common types, and the CBT thought-record response. Plain English, phone-first, no jargon.
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All-or-Nothing Thinking: How to Spot It & Dial It Back
What all-or-nothing (or black-and-white) thinking sounds like, 6 examples across life, and the gray-zone phrases that dial it back. Phone-first guide.