CBT Steps - Thoughtwalk

ThoughtWalk helps you walk one anxious or upsetting thought to a calmer, more balanced view — using a real CBT (cognitive behavioral therapy) framework, not generic positivity. THE THOUGHT WALK Name what happened, catch the automatic thought, spot the thinking pattern behind it, test it against evidence, and write a fairer alternative. Each walk ends with one small next step — never a lecture. A FULL TOOLKIT, NOT JUST ONE EXERCISE 22 guided tools across five categories: - Right now: calm breathing, 5-4-3-2-1 grounding, panic-wave plan, urge surfing, a personal safety plan - Examine a thought: five-part model, downward arrow, core-theme dig, cost-benefit check - Change what you do: graded tasks, behavioral activation, fear steps with predicted-vs-actual tracking - Decide something: decision balance, problem solving - Keep what works: credit lists, gratitude scans, relapse-prevention…