CBT exercises teach you to change your habits and patterns of thinking. You can soon start changing your feelings of regret, shame, and anger. Instead, you'll focus on emotionally healing any harmful, unproductive thoughts you have. CBT works to reduce and replace your feelings of regret and anxiety, instead of simply telling yourself to stop thinking about the past. This helps you to deal with the regret in a better way. With regret, people often wonder “why” they acted or didn’t act, and this is often where people become stuck. List your regrets and any questions you keep asking yourself. For example, you might wonder why you acted the way you did. Go through your list and change the "why" questions into "what's next?" This will help you overcome the feeling of being stuck. For example: You might ask yourself, "Why did I snap at my child so much last week?" For "What's next?" you could say that you know you have very little patience left after work. In the future you could take a 5 minute break before engaging the children. Regrets can be important learning tools for the future. Try to look for the lessons learned and recognize that life lessons make you wiser. For example, if you regret not treating your spouse with respect, you may have learned that disrespecting your spouse makes you feel terrible. Having this knowledge makes you a wiser spouse and person. What you regret may also be things you have learned about yourself and others. Having this knowledge decreases the chances of making a similar choice in the future. Make sure to apply the wisdom you've gained. For example, if you've learned that disrespecting your spouse makes your spouse feel distrustful, don't do it again in the future. While you can not change what happened in the past, you can choose how your past affects your present and future. For example, you can't change how much or how often you drank in college, but you can make the choice not to let the regret make you feel guilty now or let it affect your future choices. Beating yourself...

How would you rephrase that briefly using Indonesian?
Gunakan Terapi Perilaku Kognitif atau Cognitive-Behavioral Therapy (CBT). Tuliskan semua penyesalan Anda. Pelajari kesalahan Anda. Lakukan apa yang sudah Anda pelajari. Kontrollah bagaimana rasa sesal memengaruhi masa depan Anda. Sadarilah penyesalan yang produktif.