PofunaWhat is CBT? Cognitive behavioural therapy explained
CBT stands for cognitive behavioural therapy. This psychological therapy is carried out with a trained professional and explores connections between thoughts, feelings and actions. Depending on the person’s difficulties, it can involve examining thinking patterns and trying suitable behavioural skills. A thought diary is one possible tool, rather than the whole therapy process.
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General educational content prepared with AI assistance; not reviewed by a clinician. It is not a personal assessment, diagnosis or treatment recommendation.
Are cognitive therapy and CBT the same?
The terms sometimes overlap in everyday language. CBT addresses behaviours as well as thoughts. Therapy with a professional involves an individual assessment, goals and appropriate methods. Recording thoughts in an app is not equivalent to that whole process.
How can I start a thought diary?
Choose a recent, manageable moment you want to explore. Describe what happened and how you felt. Capture the sentence that went through your mind. Rather than assuming it is certainly true, consider concrete information that supports it and information that limits it. Write a balanced response based on both. Your feeling does not have to change immediately.
Example: a message without a reply
Situation: I texted a friend and have not heard back for several hours. Automatic thought: “They are angry with me.” Feeling: worry. What I know: there is no reply yet. What I do not know: whether they have seen it or what they are doing. Balanced response: “I do not know why they have not replied. They may be busy; one delay does not establish that they are angry.” This is a fictional illustration, not the right interpretation for every situation.
Where does Pofuna fit?
In Pofuna, you can write an automatic thought, optionally identify a thinking pattern and create your own balanced response. You can revisit saved reflections. AI support is optional and requires separate permission. A pen and paper can also work: a particular app is not required to keep a thought diary.
When should I consider professional support?
If distress affects daily life, sleep or relationships, consider talking to a qualified mental health professional. You can pause if writing increases your distress. Pofuna does not diagnose, provide treatment or offer emergency care. If there is immediate danger, contact local emergency services.
Free resources (English)
Thought diary guides and printable PDF →CBT and everyday life
Everyday examples, useful questions and sourced explanations to help you look at a thought from another angle.
Articles →Sources
These NHS resources are in English. This guide is an independent explanation, not an NHS publication or endorsement.