{"schema_version":"1.0","id":"cbt-thought-record","locale":"en","type":"learning","title":"CBT thought record","canonical_url":"https://cbt-cards.github.io/learn/cbt-thought-record/","summary":"A structured reflection exercise for recording a situation, thoughts, feelings, evidence, an alternative view, and what changed after reviewing the situation.","key_points":["Describe one concrete situation.","Record the thoughts and feelings connected with it.","Consider information that supports and does not support the initial interpretation.","Form a more realistic, neutral, or balanced alternative when useful.","Review what changed in feelings or next action."],"product_relation":"The CBT Cards journal includes fields for situation, thoughts, emotions, body reactions, behaviour, alternative thoughts, outcome, and tags. The app does not clinically score or interpret the entry.","safety_scope":"Educational self-reflection only; not diagnosis, treatment, or individualized clinical guidance.","reviewed":"2026-08-18","sources":["https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/thought-record/","https://beckinstitute.org/cbt-resources/resources-for-professionals-and-students/cbtresources/"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"cbt_cards_original"}
{"schema_version":"1.0","id":"automatic-thoughts","locale":"en","type":"learning","title":"Automatic thoughts in CBT","canonical_url":"https://cbt-cards.github.io/learn/automatic-thoughts/","summary":"Automatic thoughts are quick thoughts or images that can appear in response to a situation. Reflection focuses on noticing relevant thoughts in context rather than treating every fast thought as true, false, important, or pathological.","key_points":["Notice what was happening before a feeling or urge changed.","Capture the words or images that went through your mind.","Distinguish observation, interpretation, prediction, memory, or image where useful.","Notice what you did next.","You do not need to decide immediately whether the thought is true or false."],"product_relation":"CBT Cards can be used to record a situation, thoughts, emotions, body reactions, and behaviour. It does not label a thought as a symptom, distortion, or diagnosis.","safety_scope":"Educational self-reflection only; not an individual assessment.","reviewed":"2026-08-18","sources":["https://beckinstitute.org/blog/automatic-thoughts-in-cbt/","https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"cbt_cards_original"}
{"schema_version":"1.0","id":"thought-vs-fact","locale":"en","type":"learning","title":"Thought vs fact","canonical_url":"https://cbt-cards.github.io/learn/thought-vs-fact/","summary":"A reflection exercise for separating directly observable information from interpretations, assumptions, predictions, judgements, and conclusions.","key_points":["Identify what is directly known or observable.","Identify what is being added as an interpretation or prediction.","Consider evidence that supports and does not support the interpretation.","Consider whether another explanation also fits the facts.","The exercise does not assume that thoughts are bad or false."],"product_relation":"CBT Cards includes a Thought vs Fact tool. It is a reflection aid, not a test that declares a thought objectively true or false.","safety_scope":"Educational reflection only; not a diagnostic method.","reviewed":"2026-08-18","sources":["https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/thought-record/"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"cbt_cards_original"}
{"schema_version":"1.0","id":"worry-time","locale":"en","type":"learning","title":"Worry time","canonical_url":"https://cbt-cards.github.io/learn/worry-time/","summary":"A structured technique for recording a worry, setting it aside for a planned review period, returning attention to the present task, and later distinguishing practical problems from hypothetical worries.","key_points":["Write the worry in one clear sentence.","Choose a planned time to review it instead of repeatedly engaging with it during the day.","Return attention to the present task.","At review time, distinguish practical problems from hypothetical concerns.","For solvable problems, choose a concrete next action and when to take it."],"product_relation":"CBT Cards includes a Worry Box tool that gives a worry a defined place for later review. It does not decide whether a worry is realistic or diagnose anxiety.","safety_scope":"Educational self-reflection only; persistent or overwhelming worry may warrant support from an appropriate qualified professional.","reviewed":"2026-08-18","sources":["https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/tackling-your-worries/"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"cbt_cards_original"}
{"schema_version":"1.0","id":"activity-planning","locale":"en","type":"learning","title":"Activity planning","canonical_url":"https://cbt-cards.github.io/learn/activity-planning/","summary":"A practical approach for making one activity specific, reducing the first step, choosing a time and place, doing the planned step, and reviewing its personal effect afterwards.","key_points":["Choose one specific activity rather than an entire project.","Reduce it to a small first step.","Choose a time and place that make starting more concrete.","Do the planned step without requiring motivation to arrive first.","Review what changed in mood, energy, stress, or willingness to continue, if anything."],"product_relation":"CBT Cards includes timers and activity-effect entries for recording what you did and how it felt. These observations are not clinical outcome measures.","safety_scope":"Educational self-reflection only; not individualized treatment guidance.","reviewed":"2026-08-18","sources":["https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/tackling-your-to-do-list/"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"cbt_cards_original"}
{"schema_version":"1.0","id":"cbt-journaling","locale":"en","type":"learning","title":"CBT journaling","canonical_url":"https://cbt-cards.github.io/learn/cbt-journaling/","summary":"Structured CBT-style journaling separates a situation, thoughts, emotions, body reactions, behaviour, alternative thoughts, and outcome so the links between parts of an experience are easier to examine.","key_points":["Use a concrete situation as the anchor.","Record thoughts, emotions, physical reactions, and behaviour separately.","Add an alternative interpretation when useful rather than forcing positive thinking.","Record the outcome or what you want to remember for next time.","Structured journaling is different from open-ended free-form writing."],"product_relation":"The CBT Cards journal uses structured fields and tags. Entries are stored according to the current privacy documentation, and the app does not return a diagnosis or clinical interpretation of journal content.","safety_scope":"Educational self-reflection only; not individualized therapy or medical advice.","reviewed":"2026-08-18","sources":["https://www.nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/thought-record/","https://www.nhs.uk/tests-and-treatments/cognitive-behavioural-therapy-cbt/"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"cbt_cards_original"}
{"schema_version":"1.0","id":"source-card-4","source_record_id":"card-4","locale":"en","type":"toolkit-card","title":"Challenge Your Thoughts","canonical_url":"https://cbt-cards.github.io/toolkit/cards/challenge-your-thoughts/","summary":"A short CBT Cards reflection prompt for examining one difficult thought in the context of a specific situation and considering a balanced alternative when the evidence supports one.","key_points":["Choose one concrete situation.","Write the thought that appeared.","Look at information that supports and does not support the interpretation.","Consider a fuller or more balanced alternative without forcing positive thinking."],"product_relation":"Published as a curated standalone page from CBT Toolkit source record card-4 and linked to the CBT thought-record learning guide.","safety_scope":"General wellness and self-reflection only; not diagnosis or individualized treatment.","reviewed":"2026-08-18","sources":["https://metalhatscats.com/datasets/cbt-toolkit","https://cbt-cards.github.io/data/toolkit-source.json"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"adapted_from_toolkit","source_license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/"}
{"schema_version":"1.0","id":"source-card-15","source_record_id":"card-15","locale":"en","type":"toolkit-card","title":"Worry Box","canonical_url":"https://cbt-cards.github.io/toolkit/cards/worry-box/","summary":"A reflection prompt for recording a worry, setting it aside temporarily, and returning to it deliberately rather than rehearsing it continuously.","key_points":["Write the worry clearly.","Choose when to review it.","Return attention to the current task until then.","At review time, distinguish practical next steps from hypothetical worry."],"product_relation":"Published from CBT Toolkit source record card-15 and linked to the CBT Cards worry-time learning guide.","safety_scope":"General self-reflection only; persistent or overwhelming worry may warrant qualified professional support.","reviewed":"2026-08-18","sources":["https://metalhatscats.com/datasets/cbt-toolkit","https://cbt-cards.github.io/data/toolkit-source.json"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"adapted_from_toolkit","source_license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/"}
{"schema_version":"1.0","id":"source-card-16","source_record_id":"card-16","locale":"en","type":"toolkit-card","title":"Big Goals, Small Steps","canonical_url":"https://cbt-cards.github.io/toolkit/cards/big-goals-small-steps/","summary":"A planning prompt for reducing a large or vague goal to one small concrete next action with a time and place for starting.","key_points":["Name the larger goal.","Identify the smallest visible action that moves it forward.","Make the step specific.","Choose when and where to start.","Decide the next step after completing the first one."],"product_relation":"Published from CBT Toolkit source record card-16 and linked to the CBT Cards activity-planning learning guide.","safety_scope":"General planning and self-reflection only; not individualized treatment guidance.","reviewed":"2026-08-18","sources":["https://metalhatscats.com/datasets/cbt-toolkit","https://cbt-cards.github.io/data/toolkit-source.json"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"adapted_from_toolkit","source_license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/"}
{"schema_version":"1.0","id":"source-card-21","source_record_id":"card-21","locale":"en","type":"toolkit-card","title":"Thoughts ≠ Facts","canonical_url":"https://cbt-cards.github.io/toolkit/cards/thoughts-are-not-facts/","summary":"A reflection prompt for separating a thought from the evidence available for it, without assuming that the thought must be false.","key_points":["Write the thought.","Separate direct observations from interpretation or prediction.","Look at supporting and complicating evidence.","Consider alternative explanations before acting on the thought."],"product_relation":"Published from CBT Toolkit source record card-21 and linked to the CBT Cards Thought vs Fact learning guide.","safety_scope":"Educational reflection only; not a test of objective truth and not diagnosis.","reviewed":"2026-08-18","sources":["https://metalhatscats.com/datasets/cbt-toolkit","https://cbt-cards.github.io/data/toolkit-source.json"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"adapted_from_toolkit","source_license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/"}
{"schema_version":"1.0","id":"source-card-27","source_record_id":"card-27","locale":"en","type":"toolkit-card","title":"Socratic Questioning","canonical_url":"https://cbt-cards.github.io/toolkit/cards/socratic-questioning/","summary":"A short set of questions about evidence, alternative viewpoints, and possible next actions for examining an interpretation more carefully.","key_points":["Ask what evidence supports the thought.","Ask what evidence does not fit it.","Consider another way to understand the situation.","Choose an action based on the most balanced account available."],"product_relation":"Published from CBT Toolkit source record card-27 and linked to thought-record and Thought vs Fact learning resources.","safety_scope":"Educational reflection only; not individualized therapy and not a method for dismissing a person's concern.","reviewed":"2026-08-18","sources":["https://metalhatscats.com/datasets/cbt-toolkit","https://cbt-cards.github.io/data/toolkit-source.json"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"adapted_from_toolkit","source_license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/"}
{"schema_version":"1.0","id":"source-card-32","source_record_id":"card-32","locale":"en","type":"toolkit-card","title":"Ground Yourself","canonical_url":"https://cbt-cards.github.io/toolkit/cards/ground-yourself/","summary":"A sensory attention prompt that redirects some attention to immediate information from sight, sound, touch, smell, and taste without requiring a particular emotional outcome.","key_points":["Pause and notice concrete sensory details.","Use the senses that are comfortable and useful.","Do not require a fixed count or a specific emotional result."],"product_relation":"Published from CBT Toolkit source record card-32 as a curated product-content page.","safety_scope":"General coping and attention exercise; this page does not claim to treat anxiety, trauma, or another condition.","reviewed":"2026-08-18","sources":["https://metalhatscats.com/datasets/cbt-toolkit","https://cbt-cards.github.io/data/toolkit-source.json"],"license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/","rights_basis":"adapted_from_toolkit","source_license_url":"https://creativecommons.org/licenses/by-nc-sa/4.0/"}