An additional element of CBT involves behavioural modification and implementation of new cognitive strategies. With the guidance of your therapist, you'll create action plans and set specific goals to apply the insights and skills gained during therapy in your daily life. This may include gradual exposure to feared or avoided situations (if applicable) and the practice of healthier coping strategies. 

In the initial phase of CBT, you'll work closely with your therapist to become aware of and identify unhelpful thought patterns and beliefs. This step involves recognizing automatic negative thoughts (ANTs) and cognitive distortions that may be contributing to emotional distress or problematic behaviours. Your therapist will guide you in examining the connection between your thoughts, emotions, and behaviours.

Once you've identified unhelpful thought patterns, the second step of CBT focuses on restructuring and reframing those thoughts. You'll learn practical techniques to challenge and replace irrational or negative beliefs with more balanced and realistic ones. This process involves developing cognitive and problem-solving skills to address life's challenges more effectively. Your therapist will help you practice and reinforce these skills to promote lasting change.