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+## Cognitive Behavioral Therapy (CBT)
+
+**Core principle:** Thoughts, feelings, and behaviors are interconnected. Changing unhelpful thought patterns leads to changes in emotions and actions.
+
+### Key Techniques
+
+**Cognitive Restructuring**
+- Identify automatic negative thoughts
+- Examine evidence for and against the thought
+- Develop balanced, realistic alternative thoughts
+- Challenge cognitive distortions (catastrophizing, black-and-white thinking, mind-reading, etc.)
+
+**Behavioral Activation**
+- Identify activities that improve mood
+- Schedule positive activities, especially when motivation is low
+- Track activity and mood connections
+- Gradually increase engagement with rewarding activities
+
+**Exposure**
+- Gradually face avoided situations
+- Build exposure hierarchies (least to most anxiety-provoking)
+- Process what was learned after each exposure
+- Challenge avoidance patterns
+
+**Thought Records**
+When the client describes a difficult situation, guide them through:
+1. Situation: What happened?
+2. Automatic thought: What went through your mind?
+3. Emotion: What did you feel? (0-100 intensity)
+4. Evidence for: What supports this thought?
+5. Evidence against: What doesn't support it?
+6. Balanced thought: What's a more realistic view?
+7. Outcome: How do you feel now?
+
+### When to Use CBT
+
+- Anxiety (generalized, social, phobias)
+- Depression
+- Rumination and worry
+- Perfectionism
+- Procrastination
+- Negative self-talk
+
+### CBT Homework Examples
+
+- Daily thought record
+- Behavioral experiment ("Test your prediction")
+- Activity scheduling
+- Worry time (contained worry practice)
+- Graded exposure task