Mindset Mastery: Everyday CBT Exercises for Mood and Stress

13. Assertiveness Training

Assertiveness Training is a CBT exercise that helps individuals communicate their needs and boundaries effectively, reducing stress and enhancing emotional balance. This practice involves developing the skills needed to express your thoughts and feelings confidently and respectfully, fostering healthier relationships and a greater sense of self-worth. By becoming more assertive, you can reduce the stress associated with conflict and misunderstandings, enhancing your overall well-being. To practice Assertiveness Training, start by identifying situations where you struggle to assert yourself. Reflect on the thoughts and emotions that arise in these situations, considering how they impact your behavior. Develop clear and concise statements that express your needs and boundaries, practicing them in a supportive environment. Use "I" statements to communicate your perspective, focusing on your feelings and needs rather than blaming or criticizing others. With practice, assertiveness training can help you develop more effective communication skills, reducing stress and enhancing your emotional resilience.

14. Values Clarification

When stress hits, we often react out of urgency instead of alignment. Values Clarification helps you reconnect with what actually matters to you. In CBT, knowing your core values—like growth, connection, or stability—serves as a compass. Begin by listing what you care about most. Then ask: Are my thoughts and actions reflecting these values? When you align your daily decisions with what you truly value, even difficult situations feel more meaningful. This exercise reduces emotional friction, improves clarity, and helps you respond—not react. Revisit your list often to recalibrate, especially during periods of overwhelm or uncertainty.