HOW TO USE THE COST-BENEFIT ANALYSIS IN CBT

Ever felt stuck in indecision? Spent hours overthinking or avoiding a problem altogether? That’s where a cost-benefit analysis can help.

Although not a Cognitive Behavioural Therapy (CBT) technique in itself, it’s a powerful tool we use to help people step back, organise their thoughts, & make decisions grounded in reality, not emotion.

When we’re anxious or low, emotions distort how we see ourselves, others, & the future. We overpredict threats, underestimate our strengths, & get caught in mental loops: “What if…?” “I must get it right.” “I won’t cope.” A cost-benefit analysis interrupts this loop by asking two simple questions:

What are my options?
What are the pros & cons of each?

For clients stuck in perfectionism, procrastination, or avoidance, this method reveals the hidden RULES FOR LIVING like “I must always be prepared” or “I can’t upset anyone.” These rigid beliefs often keep us in cycles of overthinking & inaction.

Cost-benefit analysis helps:
Define the real problem
Reduce emotional reasoning (“I feel bad, so it must be bad”)
Promote balanced thinking
Focus decision-making on what truly matters, YOUR VALUES

Try it:
Divide a page in half: Pros vs. Cons
Think about short-term vs. long-term outcomes
Don’t aim for the PERFECT answer, aim for a USEFUL one
Set a clear time limit so you don’t spiral into over-analysis

Key point: There is NO ‘RIGHT’ CHOICE only what’s right for you now.

If you’re stuck, a CBT therapist can help you spot the mental traps keeping you blocked & use tools like this to move forward. You don’t have to get it perfect. You just have to get it down.

CBT helps you move from STUCK TO ACTION. And a simple pros/cons list can be the first step.