Simple, Research-Backed Tools to Support Daily Mental Wellness

Depression can drain energy, cloud thinking, and make even basic tasks feel overwhelming. But while therapy and medication are vital components of treatment, Cognitive Behavioral Therapy (CBT) also offers actionable exercises you can use in everyday life to manage depressive symptoms.

At City Behavioral Health, we incorporate these tools in sessions and treatment plans to help clients build momentum, shift unhelpful thoughts, and reconnect with life. Here are five evidence-based CBT exercises proven to support recovery from depression.

1. Thought Records

One of CBT’s most foundational techniques, a thought record helps individuals identify and challenge negative automatic thoughts.

How it works:

• Write down a distressing situation
• Record your automatic thought (e.g., “I’m a failure”)
• Identify emotions associated with that thought
• Gather evidence for and against the thought
• Generate a more balanced or realistic alternative

Why it works:

Depression often reinforces distorted thinking—thought records help break the loop by promoting objectivity and self-compassion.

According to the National Institute for Health and Care Excellence (NICE), cognitive restructuring tools like thought records are central to effective depression treatment. Source: https://www.nice.org.uk/guidance/ng222

2. Behavioral Activation

Depression tells us to withdraw—but the more we avoid activities, the worse we feel. Behavioral activation encourages clients to re-engage with activities that bring structure, mastery, or pleasure.

Steps to try:

• Identify previously enjoyable or meaningful activities (even if they don’t currently feel appealing)
• Schedule one or two per day (e.g., a short walk, cooking a meal, calling a friend)
• Track mood before and after

Why it works:

Depression limits motivation, but action often precedes feeling. Behavioral activation helps build momentum and reinforce a sense of capability.

Behavioral activation has been shown to be as effective as antidepressant medication for some individuals with mild to moderate depression. Source: https://pubmed.ncbi.nlm.nih.gov/27541148/

3. The “ABCDE” Technique

This structured tool helps individuals respond to irrational beliefs and self-defeating thoughts:

• A: Activating event
• B: Belief (about the event)
• C: Consequence (emotional response)
• D: Dispute the belief
• E: Effective new belief or behavior

Example:

• A: Didn’t get a job interview
• B: “I’ll never be successful.”
• C: Hopelessness
• D: “One rejection doesn’t define me. I’ve succeeded before.”
• E: Renewed motivation to apply again

Why it works:

This technique provides a repeatable structure for managing setbacks and reframing negative thinking.

4. Gratitude and Strength Journaling

While depression can narrow focus to what’s wrong, consistent journaling can help retrain the brain to notice what’s working.

Try this weekly structure:

• List 3 things you’re grateful for
• Reflect on 1 personal strength you demonstrated recently
• Note a small victory or pleasant moment

Why it works:

Research shows gratitude journaling improves mood, reduces ruminative thinking, and builds resilience—even for individuals with clinical depression.

Practicing gratitude is associated with increased well-being and lower symptoms of depression. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588123/

5. Activity-Mood Tracking

This involves keeping a simple daily log of:

• Activities
• Mood rating (1–10) before and after
• Physical state (e.g., tired, restless)
• Any thoughts triggered by the activity

Why it works:

This helps clients recognize patterns—like which tasks boost or deplete energy—and provides data to guide future behavioral activation planning.

Integrating CBT at City Behavioral Health

CBT at City Behavioral Health is not just talk therapy—it’s about doing. We teach clients to use these tools in session, reinforce them through homework and accountability, and support their practice with structure and flexibility.

Our approach also includes:

• Individual therapy
• Group skills practice
• In-home coaching and behavioral support
• Multimodal integration with DBT, ERP, and creative arts therapies

Final Thoughts

CBT offers practical, evidence-based strategies that empower individuals to take back control from depression. You don’t have to wait until you “feel better” to get started—these exercises can help spark the very change you seek.

If you’re ready to build new habits, challenge old patterns, and reconnect with your values, City Behavioral Health is here to support your journey.

Sources:

• NICE Guidelines: Depression in Adults https://www.nice.org.uk/guidance/ng222
• Jacobson et al. (2016). Behavioral activation for depression: A review of the evidence. https://pubmed.ncbi.nlm.nih.gov/27541148/
• Wood et al. (2010). Gratitude and well-being: A review and theoretical integration. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4588123/