Maybe you can't fit sessions in right now, or you'd like to try something on your own first. Maybe you've heard that cognitive behavioural therapy (CBT) is practical and skills-based, and wondered whether you could just learn the skills yourself. So, can you do CBT on yourself? In many cases, you can make real progress with self therapy, especially for milder struggles. But it also has limits. This guide covers three skills to try, what research says and how to tell when a therapist would help more.
This post is general information, not a diagnosis or a treatment plan.
Why CBT lends itself to self-help
CBT focuses on how thoughts, feelings and actions affect each other. It's structured and practical, and it teaches skills you can use between sessions. In fact, much of the work in regular CBT happens outside the therapy room, through practice at home.
That's why CBT is one of the approaches most often adapted for self-guided use. The core ideas are learnable, and many people find it empowering to build skills on their own.
Still, reading about a skill is different from using it in the middle of a hard moment. That gap is where steady practice, and sometimes a guide, makes the biggest difference.
Three skills to try
These three skills are a good place to start. They're simple, but they take practice.
1. Catch, check and change a thought
When you notice a strong feeling, like a wave of worry or sadness, pause and ask:
Catch it. What was I just thinking? Write the thought down as clearly as you can.
Check it. What's the evidence for this thought? What's the evidence against it? Is there another way to see it?
Change it. What's a more balanced thought that fits the facts?
The goal isn't forced positivity. It's a fairer, more accurate view. Our post on how to stop irrational thoughts goes deeper on noticing unhelpful thinking.
2. Do one small thing anyway
Low mood often tells you to wait until you feel like doing something. But motivation often follows action, not the other way around. This skill, called behavioural activation, means planning small, doable activities that bring a sense of pleasure or achievement.
Start tiny. A short walk, a shower, a text to a friend or ten minutes on a hobby all count. Notice how you feel before and after, without judging the result.
3. Set a worry window
If your mind loops on the same worries, try giving them a set time. Pick a short window each day to write down and think through your worries. When worries pop up at other times, jot them down and save them for later. Our post on how to stop ruminating shares more ways to break the loop.
Other self-help habits that can support you
A few other habits can sit alongside these skills:
Journaling can help you notice patterns in your mood and thoughts over time.
Mindfulness can help you step back from thoughts instead of getting caught up in them.
How to practise well on your own
Self-guided work goes better with a bit of structure:
Pick one skill at a time. Trying everything at once can feel overwhelming.
Practise when you're calm, too. Skills are easier to use in hard moments if you've rehearsed them on easier days.
Write things down. Thoughts feel different on paper, and notes help you see progress.
Keep it short. A few minutes most days often beats one long session a week.
Expect setbacks. Bad days don't erase progress. They're part of learning.
Signs self-help is working
It can be hard to notice change from the inside. Signs that your self-guided work is helping might include:
catching unhelpful thoughts a little sooner
bouncing back from a bad day a bit faster
doing small things you'd been avoiding
worrying less often, or for shorter stretches
feeling a bit more hopeful or in control
If you've been practising for a while and nothing seems to shift, or things are getting worse, that's useful information too. It may be time to bring in more support.
What research says about self-guided CBT
Self-guided approaches have been studied for years. A 2010 meta-analysis in Psychological Medicine by Cuijpers and colleagues looked at 21 studies with 810 participants. It compared guided self-help, where people worked through material with limited therapist contact, to face-to-face therapy for depression and anxiety. The two had comparable effects in those studies.
There are important caveats. The review summary notes the results should be read with caution because of the limited quality of the studies. And "guided" self-help included some contact with a professional. Working completely alone may not have the same results.
Self CBT for depression
Self CBT for depression can help some people, especially when low mood is mild and you still have energy to practise. Self therapy for depression often focuses on the skills above: noticing harsh thoughts, adding small activities back into your days and building routines that support your mood.
That said, depression itself can make self-help hard. It can drain the energy, focus and hope you need to keep practising. If you find you can't get started, or you start and stop, that's not a personal failure. It's a sign that the depression may need more support than self-help can give.
Where self-help runs out
Self-help has real limits. Self treatment for depression or anxiety may not be enough if:
your symptoms are moderate or severe
you've been struggling for a long time
you've tried self-help and feel stuck
you're dealing with trauma, grief or a major life change
your mood is affecting work, relationships or daily tasks
you have thoughts of harming yourself
Self-help also can't give you something a therapist can: another person who sees your blind spots, notices patterns you might miss and adjusts the plan to fit you.
When a therapist helps more
A therapist can help you:
figure out what's driving your struggles
choose skills that fit your situation
troubleshoot when a skill isn't working
stay accountable and keep going on hard weeks
work on deeper patterns, like old beliefs or relationship issues
combine CBT with other approaches if needed
Many people also find that self-guided work makes therapy more effective. You might start on your own, then bring what you've learned into sessions. Self counselling for depression or anxiety and working with a therapist don't have to be either/or.
What CBT with a therapist looks like
In CBT with a therapist, you'll set goals together, learn skills step by step and practise them between sessions. Your therapist will help you track progress and adjust as you go. Sessions are collaborative, practical and focused on what matters to you.
In person or online
We offer sessions in person in Waterloo, Kitchener, Cambridge and Ottawa, and online anywhere in Ontario. Online sessions use a secure, encrypted video platform, which can make it easier to fit therapy into a busy week.
Cost and billing
Here's what to know about cost:
Individual sessions with our therapists range from $130 to $200, depending on the clinician.
Depending on your plan, insurance may cover some or all of the cost. Coverage varies, so it's worth checking your plan.
We accept Health Spending Accounts (HSAs).
We can direct bill many insurers, including for sessions with a Registered Psychotherapist (Qualifying). Desjardins is the exception: through TELUS eClaims, we can direct bill Desjardins for sessions with an RSW, RP or psychologist, but not for an RP (Qualifying).
Your first step
Book a free 15-minute consultation with our admin team. Let them know you've been trying things on your own and would like more support, and whether you'd prefer in person or online.
If you're in crisis: call 911 if you're in immediate danger. If you're having thoughts of suicide, call or text 9-8-8 any time, day or night. You can find more options on our crisis lines page.
Trying to help yourself is a strong first step. You don't have to do all of it alone.