7 Lessons that Can Be Learned From Cognitive Behavioural Therapy

Mental Health has never had more attention than it does currently. There is no shortage of things to worry about these days, but how best to support our teams, our families, and ourselves?

Studies show the benefits of Cognitive Behaviour Therapy, but the trick is to engage with this type of therapy when you’re not in crisis. In this article, we’re sharing seven lessons to be learned from Cognitive Behaviour Therapy that you can share with your team.



1) Situations cannot create feelings: The only thing that we can control is the way we react to the circumstances around us.


2) Notice unhelpful thoughts. Replace them with helpful thoughts. For example, when you catch yourself saying to yourself something like “My kid is always mad at me,” try to come up with a rational thought such as “Just because my son is mad at me for not driving him to the movies, it doesn’t mean he’s always mad at me. We had a great time watching Modern Family last night, and he really appreciated me making his favourite dinner.”


3) Take note of which behaviours make you feel better or worse: pay attention to how you feel after scrolling through Facebook or TikTok versus a brisk walk outdoors.


4) Turn your focus to the task or environment: For example, try coming up with names for all the different colours of green around. Notice your breath, such as the temperature of the air as it goes in and out of your nose.


5) Avoidance makes anxiety worse: Recognizing our mistakes helps us adjust our behaviour so that we can get results we’re happier with next time.


6) Act the way you want to be, no matter how you feel: Try smiling or jumping up and down a few times, even if you don’t feel like it. Shaking off the cobwebs of your current state can do wonders.


7) Let go of expectations: Defeating ourselves with inappropriate goals and standards and settling for nothing short of magnificent can paralyze us. Letting go of the expectation of perfectionism can help us take a step forward. If you assume you can reach your goals quickly and easily, you might end up in a state of anxiety or frustration when obstacles appear.


For further reading we recommend Feeling Good, by David Burns.


If you need help finding resources for your team’s mental wellbeing, please contact us. There are so many innovative programs available in the marketplace today. We can help explore solutions that are a fit for your organization.