What is CBT?

CBT is one of the most researched and effective approaches to mental wellness. Joyful uses CBT principles throughout the app.

The Core Idea

CBT is based on the understanding that our thoughts, feelings, and behaviors are all connected:

• Thoughts influence how we feel
• Feelings affect how we behave
• Behaviors reinforce certain thoughts

By changing one, we can influence the others.

Key Principles

1. 1

   Our thoughts affect our emotions - It's not events themselves that upset us, but how we interpret them

2. 2

   Unhelpful thinking patterns can be identified - We all have automatic thoughts that aren't always accurate

3. 3

   These patterns can be changed - With practice, we can learn healthier ways of thinking

4. 4

   Small actions create big change - Behavioral changes reinforce cognitive improvements

5. 5

   Skills are learnable - CBT techniques can be learned and practiced by anyone

How Joyful Uses CBT

• Thought Records: Structured exercises to examine and reframe thoughts
• Pattern Recognition: Joy identifies recurring unhelpful patterns
• Cognitive Reframing: Suggestions for alternative perspectives
• Behavioral Activation: Goals and intentions to reinforce positive changes

What CBT is NOT

• Not about "positive thinking" or ignoring problems
• Not about suppressing emotions
• Not a quick fix—it takes practice
• Not a replacement for professional therapy when needed

The Evidence

CBT is backed by decades of research showing effectiveness for:

• Anxiety disorders
• Depression
• Stress management
• Building resilience
• Improving overall wellbeing