What is Cognitive Behavioral Therapy (CBT)?

Written by Tretbar Therapy

Updated 2 weeks ago

You've likely heard of Cognitive Behavioral Therapy, or CBT, as it's one of the most well-researched and widely practiced forms of psychotherapy. CBT is a practical, skills-based approach that can help with a variety of mental health concerns. This article explains what CBT is, how it works, and who can benefit from it.

Understanding Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a type of talk therapy that helps people identify and change unhelpful or unhealthy thinking patterns (cognitions) and behaviors that contribute to emotional distress. The core principle of CBT is that our thoughts, feelings, and behaviors are interconnected, and that by changing one, we can influence the others.

CBT is generally:

• Goal-oriented: Therapy sessions focus on specific problems and goals defined by you and your therapist.
• Present-focused: While past experiences are acknowledged as shaping current patterns, CBT primarily concentrates on current thoughts, feelings, and behaviors.
• Skills-based: A key component is learning practical skills and strategies that you can use in your daily life, even after therapy ends.
• Collaborative: You and your therapist work together as a team.
• Structured: Sessions often have an agenda, and "homework" or practice assignments between sessions are common.

Who Can Benefit from CBT?

CBT has been shown to be effective for a wide range of issues and populations, including:

• Anxiety Disorders: Generalized anxiety, panic disorder, social anxiety, phobias.
• Depression and Mood Disorders: Major depressive disorder, dysthymia.
• Obsessive-Compulsive Disorder (OCD)
• Post-Traumatic Stress Disorder (PTSD)
• Eating Disorders
• Sleep Problems / Insomnia
• Stress Management
• Anger Management
• Relationship Problems (though other therapies like EFT might be more relationship-focused, CBT principles can still be applied to unhelpful thinking about relationships)
• Substance Use Disorders
• Chronic Pain Management

CBT can be used with individuals of all ages, including children, adolescents, and adults.

Key Principles and Techniques in CBT

CBT therapists use a variety of techniques to help clients make changes. Some common ones include:

1. Identifying Negative or Automatic Thoughts: Learning to recognize the thoughts that pop into your head, especially in distressing situations. These are often quick, habitual, and may not be entirely accurate.
2. Cognitive Restructuring / Reframing: Examining the evidence for and against these negative thoughts. Learning to challenge unhelpful thinking patterns and replace them with more balanced, realistic, and helpful ones.
   • Example: Instead of thinking "I failed the test, so I'm a complete failure," you might learn to think, "I didn't do well on this test, but I can study differently next time. One test doesn't define my worth or intelligence."
3. Behavioral Activation: For issues like depression, this involves identifying and scheduling enjoyable or meaningful activities to increase engagement and improve mood.
4. Exposure Therapy: Gradually and safely confronting feared situations or objects to reduce anxiety and fear responses (often used for phobias and OCD).
5. Problem-Solving Skills: Developing a structured approach to identifying and solving problems.
6. Relaxation Techniques: Learning skills like deep breathing, progressive muscle relaxation, or mindfulness to manage stress and anxiety.
7. Journaling / Thought Records: Keeping track of situations, thoughts, feelings, and behaviors to identify patterns and practice new skills.
8. Role-Playing: Practicing new behaviors or communication styles in a safe environment.

What Does CBT Look Like in Therapy?

A typical course of CBT is often shorter-term compared to some other therapies, though the duration depends on the individual and the issues being addressed.

Here's what you might expect:

• Initial Assessment: Your therapist will work with you to understand your concerns, history, and goals for therapy.
• Psychoeducation: You'll learn about the CBT model and how your thoughts, feelings, and behaviors are connected in relation to your specific issues.
• Goal Setting: Together, you'll set clear, measurable goals for what you want to achieve.
• Skill Building: Sessions will focus on learning and practicing CBT techniques relevant to your goals.
• Homework/Practice: You'll often be asked to practice skills or complete assignments between sessions to reinforce learning and apply it to real-life situations.
• Monitoring Progress: You and your therapist will regularly review your progress towards your goals.
• Relapse Prevention: Towards the end of therapy, you'll focus on how to maintain your progress and handle future challenges.

Benefits of CBT

CBT offers many benefits, including:

• Effective for a Wide Range of Issues: Strong research support for its efficacy.
• Teaches Practical Skills: Equips you with tools you can use long after therapy ends.
• Empowering: Helps you understand that you can change how you feel by changing how you think and act.
• Often Shorter-Term: Can lead to significant improvements in a relatively focused timeframe.
• Collaborative Approach: You are an active participant in your own healing.

Is CBT Right for Me?

CBT might be a good fit for you if:

• You are looking for a practical, skills-based approach to therapy.
• You are willing to actively participate in sessions and complete "homework" assignments.
• You want to focus on current problems and learn strategies to manage them.
• You are struggling with specific issues like anxiety, depression, or OCD where CBT has strong evidence of effectiveness.

While CBT is highly effective, it's one of many approaches. It's important to discuss with a therapist whether it aligns with your needs and preferences.