Depression can feel relentless—but Cognitive Behavioral Therapy (CBT) gives you clear, practical tools to take your life back. In this guide, we unpack five proven CBT techniques—cognitive restructuring, behavioral activation, thought journaling, graded exposure, and problem-solving skills training—and show you step-by-step how to use them. You’ll learn how CBT interrupts negative thought loops, boosts motivation through small wins, and builds lasting resilience. We also cover when to seek professional help, how to stay consistent, and what the research says about long-term results. If you’re ready for a grounded, evidence-based path out of depression, these exercises can help you start feeling better—one doable action at a time.