The ideas behind the worksheet
Nine short reads. Each one cites the research it draws on and links to reliable sources for further reading. Three are worth reading before your first experiment. The rest go into the reasons behind particular steps.
Start here
- What CBT is
The idea behind cognitive behavioral therapy, and why doing things is part of it.
- Behavioral experiments
What they are, the two kinds, and the seven steps of a good one.
- Safety behaviors
The subtle things we do to stay safe, and how they stop us finding out.
Go deeper
- How anxiety works
Threat, the alarm system, and why the feeling is so convincing.
- The cycle of avoidance
Why escaping feels so good in the moment and keeps the fear alive.
- Predictions you can check
Turning a vague fear into something observable, and what the ratings are for.
- Step ladders
Grading the climb, rating distress, and knowing when to move up.
- Getting the most from an experiment
Attention, repetition, variety, and how learning sticks.
- On your own or with a therapist
What the research says about guided and self-guided work, and when to get support.
These are the same articles that come with the app, in English and Spanish.