The Pie Technique for Worry and Self-Blame

The Pie Technique is a CBT exercise that can help when you find yourself feeling overly responsible or being hard on yourself. It’s especially useful if you struggle with anxiety, guilt, perfectionism, or self-doubt.

Many people automatically assume that when something goes wrong, it's mostly — or entirely — their fault. Thoughts like “I messed everything up” or “This happened because of me” can feel very convincing. The Pie Technique helps you slow down and look at the situation more realistically by considering all the factors that may have played a role.

How to do the exercise

1. Draw a circle like a pie

2. Divide it into slices, each representing something that may have contributed to the situation or outcome. Some slices may be larger than others, depending on how much influence each factor had.

3. Include all possible factors, not just your own actions.

When you look at the completed pie, people often notice that the situation wasn’t as one-sided as it first seemed. Usually, many influences and circumstances are involved — not just one person or one decision. Seeing the whole picture can help reduce self-blame and lead to a more balanced understanding of what happened.

Question: What is the negative event that bothers you?

List all the possible reasons that may have contributed to what happened, including your own part. Then assign each one a percentage of the pie.

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Siobhan Marko is a Social Worker and Psychotherapist based in Toronto’s Bloor West–High Park area. With over 20 years of experience, she helps adults and adolescents overcome anxiety, depression, stress, burnout, and life transitions. Using CBT and mindfulness-based approaches, she provides practical tools to support meaningful change. Book a consultation call and discover what you’re truly capable of.