Kelly, here is a real example of how CBT can help. A while ago I used to go to a therapy group for people with mood disorders. Another member had been invited to go on a boat trip and got very anxious about this "There might be a big storm and the boat will sink." - in CBT jargon this is catastrophising.

We helped her to challenge that unhelpful thought:

(Q) Whereabouts will the boat trip happen? (A) In a sheltered part of Sydney Harbour.

(Q) What is the weather forecast for the day of the trip? (A) Fine with light breezes.

Those and other questions led her to challenge that catastrophising thought. She went on the trip and had a great time.

CBT in action.