AI CBT assistant
Examine one thought with CBT questions
"I hesitated in the meeting, so I failed." That thought gives you a place to start. What happened, what did you conclude and what supports it? Nearby asks questions while you check the answers against your situation.
A thought record separates an event from your interpretation. Look at the evidence for and against the thought, write a more accurate view and check how you feel again. You don't have to convince yourself everything is fine.
- Choose one event while the details are fresh
- Write the thought in your own words
- Check it against the evidence
- Try a more accurate description
An illustrative example
An illustrative example. Situation: I paused before answering a question in a meeting. Thought: "I failed the presentation." Evidence for: I needed a moment. Evidence against: I answered after the pause and we discussed the remaining questions. Another view: "one hesitation doesn't describe the whole meeting." Next step: ask a colleague whether anything needs clarification.
Comparison
| CBT workflow | Nearbyto.me | Static worksheet |
|---|---|---|
| Automatic thoughts | Helps identify and phrase the thought in conversation. | Guides reflection with written prompts you complete at your own pace. |
| Alternative view | Asks for evidence and supports a balanced reframe. | May include examples and prompts; it does not respond interactively. |
| Access | Works in a web app when the moment happens. | Paper or digital worksheets can be used when convenient. |
FAQ
- Is this online CBT therapy?
- It's a self-help exercise for examining a thought. A qualified professional provides therapy.
- Do I need to change every unpleasant thought?
- No. Sometimes a thought accurately describes a problem. An action, such as discussing workload, may be more useful.
- Can I complete a thought record without AI?
- Yes. Paper or ordinary notes work. AI can be useful when you want to answer questions in a conversation.
Text updated: October 9, 2026
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