CBT is one of the best-researched therapy modalities. Its worksheets are structured, repeatable, and ideal candidates for AI-assisted daily practice. Not a substitute for a therapist — a multiplier on what you do between sessions.
Thought records
Classic CBT worksheet: identify the trigger, the automatic thought, the emotion, and the rational reframe. AI companion can walk you through it faster than a paper form and catch cognitive distortions ("this is all-or-nothing thinking; is there evidence for a middle?").
Behavioural activation
Pick one small action today that you would normally avoid. Do it. Log what happened. Over weeks the pattern shifts. AI is useful here as a log tracker and pattern-surfacer, not a motivator.
Cognitive distortions checklist
Therapist Aid's list covers the ten classic distortions. The AI can flag suspected distortions in a journal entry ("sounds like catastrophizing — is it? what's the worst that's actually likely?"). Non-intrusive, optional.
What the AI should not do
Diagnose. Suggest medication. Override a therapist's plan. Replace crisis care. The AI is a companion for daily practice, not a replacement for licensed care.
Finding a therapist
Psychology Today's directory is the most common US starting point. The AI companion helps you do the homework between sessions, not instead of them.
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