Module 1 — CBT Basics

• Understand everyday life challenges and the role of personal meanings in life events
• Learn CBT principles through real-life examples and my personal story
• Explore the CBT Triangle, the ABC model, and characteristics of thoughts
• Identify Negative Automatic Thoughts and how they affect your emotions

Module 2 — Cognitive Distortions

• Discover common thinking mistakes and cognitive distortions
• Learn how catastrophic thinking can fuel anxiety
• Understand how demanding cognitive distortions create anger, guilt, and stress
• Develop logic-based strategies to reframe your thinking

Module 3 — CBT for Everyday Stressors

• Dissolve unhelpful thoughts and create helpful ones using step-by-step illustrations
• Apply the Cognitive Restructuring Model to real-life stressors
• Learn the TIC-TOC Technique to shift negative thoughts about your goals

Module 4 — Behavioral Aspects of CBT

• Introduction to behavioral strategies for mental clarity
• Practice sensory awareness, box breathing, and progressive muscle relaxation
• Reinforce thought management through embodied exercises

Module 5 — Real-Life Illustrations

Case scenarios including:

• • Surprise tests and unexpected deadlines
  • When someone ghosted you
  • Stuck in traffic and running late
  • Feeling guilty after indulgence
• Learn practical application of CBT in real-world situations

Module 6 — Case Studies

• Case Study 1: Move from being silent in meetings to speaking confidently
• Case Study 2: Overcome the belief that everything must be perfect
• Interactive discussions to personalize learning

Module 7 — Resources & Practice

• Access useful resources on core beliefs
• Participate in weekly live practice sessions
• Downloadable exercises to reinforce skills