CBT stands for Cognitive Behavioral Therapy.
It is a structured, evidence-based form of psychotherapy
that focuses on the connection between thoughts, emotions,
and behaviors.
In simple terms:
CBT helps people identify unhelpful thought patterns,
understand how these thoughts affect feelings and actions,
and learn healthier ways of thinking and coping.
Key principles of CBT:
Our thoughts influence our emotions and behaviors
By changing distorted or negative thinking, we can
improve how we feel and act
Focuses more on the present than the past
Practical, goal-oriented, and time-limited
Commonly used for:
Anxiety disorders
Depression
Stress and burnout
Phobias
OCD
Trauma-related difficulties
Relationship and self-esteem issues
What CBT looks like in practice:
Identifying negative automatic thoughts
Challenging irrational beliefs
Behavioral exercises (like exposure, activity scheduling)
Homework and worksheets
Skill-building (problem-solving, emotional regulation)
Given your background in psychology and work with
Heart2Mind, CBT is especially useful for community mental
health work, assessments, psychoeducation, and short-term
interventions.
If you want, I can also explain:
CBT in very simple layman language
CBT techniques you can use in camps or workshops
Difference between CBT and other therapies (REBT, ACT,
psychodynamic)
CBT worksheets for specific issues
Solution-Focused Therapy (SFT / SFBT)
Definition
Solution-Focused Therapy is a brief, goal-oriented therapeutic approach that focuses on
solutions rather than problems, and on the present and future rather than the past.
Developed by Steve de Shazer and Insoo Kim Berg.
Basic Assumptions
Clients already have strengths and resources
Small changes can lead to bigger change
Focusing on solutions is more helpful than analyzing problems
The client is the expert of their own life
Problems do not happen all the time (exceptions exist)
Key Focus
“What is working?”
“What do you want instead?”
“How will you know things are better?”
Main Techniques
1. Miracle Question
“If a miracle happened overnight and the problem was solved, what would be different
tomorrow?”
Helps clients imagine goals clearly.
2. Exception Questions
Identify times when the problem did not occur
Explore what was different then
3. Scaling Questions
Clients rate feelings or progress on a 0–10 scale
Helps measure change and motivation
4. Coping Questions
Identify how the client is already managing
Builds hope and resilience
5. Goal-Setting
Goals are specific, realistic, and achievable
Focus on behaviors, not symptoms
Role of Therapist
Collaborative and respectful
Uses questioning rather than interpretation
Highlights strengths and successes
Who SFT Is Useful For
Stress and adjustment issues
Career and academic counseling
Relationship concerns
Mild to moderate anxiety or depression
School and community mental health settings
Strengths
Short-term and cost-effective
Empowering and hopeful
Culturally flexible
Easy to use in camps, schools, and NGOs
Limitations
Less focus on deep emotional issues
Not suitable alone for severe trauma or psychopathology
May feel superficial for some clients
SFT vs CBT (Brief)
SFT CBT
Future-focused Present-focused
Solution-oriented Problem-oriented
Strength-based Thought-based
Minimal homework Structured homework
Key Takeaway
Solution-Focused Therapy helps clients move forward by building on strengths, identifying
solutions, and creating achievable goals instead of dwelling on problems.
If you want, I can:
Convert this into short exam answers
Create case examples
Compare SFT with CBT / Humanistic / Psychoanalysis
Simplify it for school or community settings