Introduction to Cognitive Behavioural Therapy
Description
This CBT module introduces cognitive behavioural therapy as a practical, skills‑based approach employees can use to understand and change the patterns of thoughts and behaviours that fuel stress, anxiety, and low mood at work. CBT is presented through simple models such as the cognitive triangle (linking thoughts, feelings, and behaviours) and ABC (Activating event, Belief, Consequence), giving participants a clear mental map of why certain situations trigger strong reactions and how to intervene differently. The emphasis is on demystifying CBT so it feels like a toolkit, not a clinical treatment reserved only for therapy.
Participants learn that CBT is one of the most researched and effective approaches for stress, anxiety, and mood difficulties, and that CBT‑based workplace trainings can reduce psychological distress and improve coping skills. Brief CBT‑informed stress‑management programs, including group education and structured follow‑up exercises, have shown moderate benefits for employees experiencing significant distress, particularly in building confidence in their ability to manage stress. The module connects these findings to everyday experiences like performance reviews, emails from leadership, and workload spikes.
Finally, the session helps each person translate CBT ideas into a personalized micro‑plan for work and life. Participants identify their own “high‑stress” thinking patterns, practice reframing them, and choose one or two simple CBT tools—such as thought records, behavioural experiments, or problem‑solving steps—to apply in the coming weeks. The goal is to leave with practical, realistic strategies that can be used immediately to reduce reactivity, improve problem‑solving, and support more balanced decision‑making under pressure.
Learning Objectives
By the end of this 30‑minute module, participants will be able to:
- Explain the basic CBT model linking situations, thoughts, feelings, and behaviours (cognitive triangle / ABC model).
- Identify at least two personal unhelpful thinking patterns that show up under work stress (e.g., catastrophizing, mind‑reading, all‑or‑nothing thinking).
- Use at least one CBT strategy (such as cognitive restructuring, thought records, or problem‑solving steps) to respond more constructively to a stressful situation.
- Describe how CBT‑based skills can reduce stress and anxiety and improve coping and performance at work.
- Draft a brief CBT‑informed action plan outlining when and how they will use these skills in the next 2–4 weeks.
Module Outline
- What is CBT and why it helps at work
- The CBT model: thoughts, feelings, behaviours
- Core CBT skills for everyday stress
- Your CBT micro-plan
Code and Difficulty
- MHBP 3001
- Intermediate
Additional Resources
https://pmc.ncbi.nlm.nih.gov/articles/PMC9486364/
https://www.simplepractice.com/resource/cbt-psychoeducation/