CBT Exercises for Kids and Teens: Tools to Build Mental Strength
Cognitive Behavioral Therapy (CBT) is a powerful mental health approach used to help children and teens manage emotional, behavioral, and cognitive challenges. Whether a child is struggling with anxiety, depression, ADHD, or OCD, CBT exercises can provide clear, structured steps for progress.
But what are CBT exercises? These evidence-based techniques help kids identify unhelpful thought patterns, regulate emotions, and develop healthier behaviors. CBT exercises for kids are personalized, age-appropriate, and practical—making them a great option for both therapy settings and home support.
At NJCMO, we connect families across New Jersey with trusted behavioral health providers who specialize in CBT and other youth mental health services.
What Are CBT Exercises?
CBT exercises are therapeutic tools used to help children and teens shift negative thought patterns, improve emotional regulation, and adopt healthier coping strategies. Common types of CBT therapy exercises include:
- Thought journaling and reflection
- Behavior monitoring and tracking
- Relaxation and breathing techniques
- Role-playing and social skills rehearsal
- Exposure exercises (for anxiety and OCD)
- Mindfulness activities
These tools teach kids how to manage strong feelings, recognize triggers, and take positive actions. Learn more about Cognitive Behavioral Therapy for children and teens and how these techniques are applied in age-appropriate ways.
3 Positive CBT Exercises for Children
Looking to introduce CBT at home? Here are three simple, research-backed CBT exercises for kids:
1. Thought-Feeling-Behavior Chart
This exercise shows how thoughts influence feelings and behaviors. Use a worksheet to help kids:
- Write down a negative thought (“I’m bad at reading”)
- Explore the related emotion (“Sad”)
- Notice the behavior (“Avoids reading homework”)
Then, practice reframing the thought to something more balanced: “I can practice and improve.”
2. Worry Time & Worry Box
CBT exercises for anxiety include setting aside time to address worries. Kids can write their worries and place them in a box. At a designated time, talk through each one using calm, problem-solving language.
This technique can help children learn to manage anxious thoughts without letting them take over their day. Explore more CBT exercises for anxiety.
3. Strength Spotting
Help your child identify and name a personal strength they used each day, such as bravery, kindness, or persistence. This is one of the most accessible and positive CBT mindfulness exercises to reinforce self-worth and resilience.
What Are CBT Exercises for ADHD?
CBT exercises for ADHD are designed to support attention control, organization, and emotional regulation. These activities include:
- Visual schedules to reduce overwhelm
- Distraction journals to build awareness of focus triggers
- Coping cards with reminders and calming steps
- Time estimation games to teach planning
Wondering what are CBT exercises for ADHD in therapy? Providers often pair these with coaching and parental support. Learn more on our CBT for ADHD service page.
CBT Exercises for Anxiety, OCD, and Depression
Children and teens experience a wide range of emotional challenges. CBT is often adapted to target specific diagnoses:
- CBT exercises for anxiety: breathing techniques, exposure therapy, and worry journals
- CBT exercises for OCD: exposure with response prevention (ERP), compulsive behavior logs
- CBT exercises for depression: scheduling enjoyable activities, gratitude journaling, reframing thoughts
Each of these is covered in our resources on youth anxiety, teen depression, and CBT for OCD.
CBT Mindfulness Exercises for Kids
Mindfulness is a key part of many CBT interventions. Here are a few easy-to-implement CBT mindfulness exercises:
- 5-4-3-2-1 grounding to calm anxiety
- Balloon breathing to manage emotional overload
- Gratitude reflection to shift focus to positive events
These exercises can benefit children with emotional dysregulation, sensory sensitivity, or trauma histories. They’re often paired with other tools in broader youth mental health support plans.
How NJCMO Helps Families Find CBT Services
NJCMO is not a therapy provider, but we help families navigate care systems and connect to trusted professionals. If your child may benefit from CBT exercises for depression, ADHD, OCD, or anxiety, our care managers can help you access the right support.We can also help with services related to CBT for addiction in teens and broader mental health care for children.
If you’re ready to explore CBT-based support for your child, contact NJCMO to speak with a care manager who can connect you to local resources.
CBT FAQs
What are CBT exercises?
CBT exercises are structured strategies used to help children reframe negative thoughts, regulate emotions, and build healthier behavior patterns.
What are CBT exercises for ADHD?
CBT exercises for ADHD help children improve attention and reduce impulsivity. Tools like distraction logs and coping cards are commonly used.
What are 3 positive CBT exercises for kids?
The Thought-Feeling-Behavior Chart, Strength Spotting, and the Worry Box are three popular CBT techniques used to boost self-awareness and confidence.
Are CBT exercises helpful for anxiety and OCD?
Yes. CBT exercises for anxiety and OCD are clinically proven to reduce symptoms through gradual exposure, thought-challenging, and calming strategies.
Do I need a therapist to use CBT therapy exercises?
While some CBT therapy exercises can be used at home, working with a qualified provider ensures your child receives personalized, effective support.