We want to create the greatest net benefit
to society by making evidence-based
mental health tools more accessible.

We want to create the greatest net benefit to society by making evidence-based mental health tools more accessible.

What is Cognitive Behavioral Therapy?

CBT is considered the “gold standard” [1] of therapy for managing anxiety. CBT was developed by psychiatrist Aaron Beck in the 1960s. He noticed that his clients often engaged in destructive thought patterns that negatively affected their feelings and behaviors. He reasoned that if they could change the stories they told themselves, their resulting feelings and behaviors might change,too. 

The founding principle of CBT is that we are governed more by our perceptions of reality than by reality itself, and so by changing our perceptions, we can feel entirely differently than we did before.

[1] David et al., 2018

HOW OUR JOURNAL WORKS

WRITE Write about the event

NOTE Note the emotion

TRACK Track the intensity

Identify Identify patterns

REFRAME Reframe your perspective

Try to focus on the facts (who, what, when, where). By being brief and specific, the better you’ll understand the emotions and reactions that followed. This allows you to separate the situation and your emotions.

Name the various emotions you are feeling in this moment. Are you feeling helpless or frightened? Are you feeling dreadful or mortified? It’s important to separate our emotions in order to then understand how and why the event triggered this emotion.

Next, it’s important to recognize the intensity of each emotion to help track how your intensity changes over time and with different events. Do certain events or triggers result in a more intense emotional reaction? Why?

Naming your thought patterns makes them less huge, intimidating, and threatening. Identifying these patterns helps you see how self-talk may be skewed. We’ll be able to see what self beliefs created distortions to the event that resulted in your emotional reaction.

Taking a step back from automatically believing your thoughts as factual allows you to take a more objective, helpful, and self-compassionate look in your thoughts and patterns. We may be able to reduce some of the emotional intensity of your reactions as we start to challenge those patterns.

HOW OUR JOURNAL WORKS

Try to focus on the facts (who, what, when, where). By being brief and specific, the better you’ll understand the emotions and reactions that followed. This allows you to separate the situation and your emotions.

Name the various emotions you are feeling in this moment. Are you feeling helpless or frightened? Are you feeling dreadful or mortified? It’s important to separate our emotions in order to then understand how and why the event triggered this emotion.

Next, it’s important to recognize the intensity of each emotion to help track how your intensity changes over time and with different events. Do certain events or triggers result in a more intense emotional reaction? Why?

Naming your thought patterns makes them less huge, intimidating, and threatening. Identifying these patterns helps you see how self-talk may be skewed. We’ll be able to see what self beliefs created distortions to the event that resulted in your emotional reaction.

Taking a step back from automatically believing your thoughts as factual allows you to take a more objective, helpful, and self-compassionate look in your thoughts and patterns. We may be able to reduce some of the emotional intensity of your reactions as we start to challenge those patterns.

Why Cognitive Behavioral
Therapy (CBT)?

Can CBT be used
to treatdepression?

Is CBT the only
effective treatment?

Why is journaling
important?

The Gold Standard.

CBT is currently the “gold standard” for the psychotherapy field (David et al., 2018) given that 1) it is the most researched form of psychotherapy and 2) no other form of psychotherapy has been shown to be superior to CBT in these tests. Psychiatrists have tested the efficacy of CBT on mental health by comparing controlled groups against CBT groups with rigorous testing structure including randomized trials, active placebos, large sample sizes, and a multitude of age ranges. Furthermore, the vast majority of studies (around 84%, according to Hofmann et al., 2012) have been published after 2004 -- this makes CBT one of the most relevant forms of psychotherapy available for the modern day.

Yes.

Yes -- CBT has been researched to treat depression and other mental illnesses as well. In research conducted by Kennard et al. (2008), CBT reduced the risk for relapse by eightfold compared to antidepressant medication among youths.

No.

Cognitive Behavioral Therapy is definitely not the only effective method of therapy, but it is the most well-researched. This is why we chose to use CBT for our first product, The Anti-Anxiety Notebook.

Processing.

Writing about your emotions will help you process your stress and anxiety. Pennebaker & Beall (1986) found that patients who journaled and wrote about traumas went to health centers at about half the rate as a control group and experienced immune changes consistent with better health. The NYTimes and Harvard have also covered various research showing the mental and physical health benefits of journaling.

The Gold Standard.

CBT is currently the “gold standard” for the psychotherapy field (David et al., 2018) given that 1) it is the most researched form of psychotherapy and 2) no other form of psychotherapy has been shown to be superior to CBT in these tests. Psychiatrists have tested the efficacy of CBT on mental health by comparing controlled groups against CBT groups with rigorous testing structure including randomized trials, active placebos, large sample sizes, and a multitude of age ranges. Furthermore, the vast majority of studies (around 84%, according to Hofmann et al., 2012) have been published after 2004 -- this makes CBT one of the most relevant forms of psychotherapy available for the modern day.

Yes.

Yes -- CBT has been researched to treat depression and other mental illnesses as well. In research conducted by Kennard et al. (2008), CBT reduced the risk for relapse by eightfold compared to antidepressant medication among youths.

No.

Cognitive Behavioral Therapy is definitely not the only effective method of therapy, but it is the most well-researched. This is why we chose to use CBT for our first product, The Anti-Anxiety Notebook.

Processing.

Writing about your emotions will help you process your stress and anxiety. Pennebaker & Beall (1986) found that patients who journaled and wrote about traumas went to health centers at about half the rate as a control group and experienced immune changes consistent with better health. The NYTimes and Harvard have also covered various research showing the mental and physical health benefits of journaling.

Are you in need
of urgent assistance?

There are immediate resources:

All Emergencies:

SAMHSA National Helpline:

National Suicide
Prevention Lifeline:

Crisis Text Line:

9- 1- 1

1- 800 - 622 - HELP (4357)


1- 800 - 273 - TALK (8255)

Text HOME to 741741

All Emergencies: 
9- 1- 1

SAMHSA National Helpline:
1- 800 - 622 - HELP (4357)

National Suicide Prevention Lifeline:
1- 800 - 273 - TALK (8255)

Crisis Text Line:
Text HOME to 741741