CBT skills are practical tools for changing how you think and act, and you can start using four of them today. Slow breathing calms your body, a thought record helps you question a harsh thought, and breaking a task into steps gets you moving again. Facing a fear in small, planned steps helps it lose its hold over time. Each one gets easier the more you practise it.
Cognitive behavioural therapy rests on a simple idea: your thoughts, feelings, and actions affect one another, so a change in one can shift the others. CBT skills are the tools that make that change practical, and they're meant to leave the therapy room with you. Over time, the goal is for you to become your own therapist (CAMH guide to CBT).
At Trillium, our therapists teach these skills as part of cognitive behavioural therapy (CBT), in person in Waterloo and online across Ontario. The four below are a good place to start, whether you're in therapy now or just curious.
Much of the change in CBT happens between sessions, when you practise skills in your own life, and the more you practise, the better the outcome tends to be (CAMH guide to CBT). That's why CBT therapists often suggest small tasks to try during the week. Our article on why your CBT therapist assigns homework explains how that works.
Strong emotions like fear or anger can set off your body's alarm system, making it harder to think through your options when your heart is racing. Taking a moment to slow your breathing can help your body settle and make it easier to decide what to do next.
There's some research behind this. A review of 12 studies with 785 adults found that breathing exercises were linked to lower stress, and most of those studies used slow breathing (Fincham et al., 2023).
If slow breathing doesn't suit you, try progressive muscle relaxation. Tense one muscle group, such as your calves, for a few seconds, then let it go and move to the next. It can help you notice tension you didn't know you were holding, and many people use it to wind down before sleep.
A thought record is a simple, structured way to jot down a moment that upset you. Note what happened, the thoughts that came to mind, and how strongly you felt, then consider the evidence for and against those thoughts (CAMH guide to CBT). It turns a thought you've been believing into one you can look at.
Try to fill it in soon after the upsetting moment, while the thoughts are still fresh. If that isn't possible, find a quiet time later the same day (CAMH guide to CBT). The goal isn't to force a positive thought. It's to land on a view that fits the facts.
Want help putting CBT skills into practice? A free 20-minute consultation with our intake team is an easy first step, a low-pressure conversation about what you're looking for so we can match you with a CBT therapist who fits.
Book a free matching consultWhen a task feels too big, it's completely natural to put it off. But avoiding it can make things feel even harder: the task is still there, and now you may be carrying guilt along with the stress. Try breaking it into small, manageable steps—it can ease the pressure and help you feel ready to begin.
In CBT, this is called building graded tasks. You can break a task into smaller steps and schedule the easier ones first, making the whole process feel less overwhelming and more manageable (CAMH guide to CBT). It sits alongside activity planning, one of the core tools in how CBT works, because doing things, even small things, can help you feel better (CAMH guide to CBT).
None of these steps is difficult on its own, and each one you complete can give you a satisfying sense of progress. Choosing ahead of time when you'll take each step, rather than waiting until you feel like it, can also make it easier to follow through.
Avoiding what scares you brings relief in the moment, but it keeps the fear alive. CBT uses exposure to break that cycle: you start with situations that cause only mild fear and work up to harder ones, one step at a time (CAMH guide to CBT). Each step needs to be repeated and to last long enough, usually at least 30 minutes, for you to learn that anxiety comes down on its own when you stay (CAMH guide to CBT).
A phobia is a strong, lasting fear of a particular object or situation, such as heights, flying, the sight of blood, or dogs. If you’re experiencing a phobia, you’re not alone: it affects nearly one in 10 Canadians. Cognitive behavioural therapy (CBT) is the preferred treatment for specific phobias. (Canadian Psychological Association). It works by helping you face what you fear gradually and safely, until it no longer triggers a strong fear response. Many people see significant improvement—or even recover fully—in as few as one to five sessions. (Canadian Psychological Association).
For someone afraid of snakes, the first rung might be looking at a cartoon drawing, then a photo, then a video, and later standing near a snake behind glass. If your fear is strong, or it's tied to something frightening that happened to you, build your ladder with a therapist rather than on your own.
Skills grow stronger with repetition. Try practising them when you're feeling fairly calm, so they feel familiar when you need them most. Choose one skill to begin with, add it to your calendar, and remember that it may feel a little awkward at first. With practice, most skills become quicker and more natural.
It may be helpful to reach out for support if fear or low mood is keeping you from doing things you want to do, if you've tried these skills on your own and feel stuck, or if you'd like help deciding where to start. A therapist can tailor each skill to fit your life and support you through the steps that feel hardest.
At Trillium Counselling, CBT is provided by Registered Social Workers (RSWs) and Registered Psychotherapists (RPs). After a free consultation, our intake team matches you with a therapist whose experience and approach fit what you're looking for. You can meet in person at our Waterloo office or online by video from anywhere in Ontario. Your therapist will help you choose which skills to start with and adjust them as you go. Fees, insurance, and the current team are on our CBT therapy page.
If you'd like help putting these skills into practice, reaching out is easy. A free 20-minute consultation with our intake team is a low-pressure way to share what you're looking for and get matched with a therapist whose approach fits you.
Book a Free ConsultationLearn more about CBT therapy at Trillium
Yes, you can start on your own, and many people do. Slow breathing, thought records, and breaking tasks into steps are all skills you can practise at home, and CBT has even worked in self-help book form for specific phobias (Canadian Psychological Association). A therapist can help when a skill isn't working, when a fear feels too strong to face alone, or when you're not sure where to begin.
How long does it take for CBT skills to start helping?It depends on the skill and on you. Slow breathing can help in the moment, while thought records and facing fears usually take a few weeks of regular practice before they feel natural. In therapy, some people notice improvement within four to six sessions, while others need more than 20 (CAMH).
Does CBT work for phobias?Yes. CBT is the treatment of choice for specific phobias, and it works by helping you approach what you fear slowly and safely until it no longer sets off a strong fear reaction. Most people with a phobia improve significantly, or recover fully, in as few as one to five sessions (Canadian Psychological Association).
What if a CBT skill makes me feel worse?Feeling awkward or uncomfortable at first is normal, especially when you're facing a fear, because exposure means staying with some anxiety until it eases. If a breathing exercise leaves you lightheaded, breathe more gently or stop. If a step on your fear ladder feels overwhelming, go back to an easier one, and if a skill keeps making things harder, talk it through with a therapist.
If you or someone you know needs support right now, help is available:
About the reviewer — Devon Jorge, MSW, RSW, Registered Social Worker, Psychotherapist — Devon is the Clinical Director at Trillium Counselling and a Registered Social Worker who provides psychotherapy to clients. She reviews Trillium's educational articles to help ensure they remain accurate and responsible. Last reviewed in October 2026.
About this article — This article is intended for general education about mental health and the therapy process. It is not a substitute for professional diagnosis, treatment, or individualized mental health advice. If you have concerns about your mental health, please speak with a qualified health professional or contact local crisis services in an emergency.