Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a form of talk therapy that focuses on the relationship between thoughts, feelings, and behaviors. It is usually, but not always, a short-term form of therapy. You can use it to help you through variety of different challenges. Learn more about it to see if CBT might be right for you.

What Is Cognitive Behavioral Therapy (CBT)?

CBT is based on the idea that negative or distorted thinking patterns can contribute to negative emotions and behaviors, and that changing these thought patterns can lead to more positive emotions and behaviors.

Cognitive Behavioral Therapy (CBT) has its roots in several psychological theories that emerged in the mid-20th century, including behaviorism and cognitive psychology. Behaviorism focused on the idea that behavior is shaped by the environment and can be modified through conditioning techniques, while cognitive psychology focused on the role of thought processes in behavior.

In the 1970s, Aaron Beck, a psychiatrist and psychologist, further developed cognitive therapy into Cognitive Therapy (CT). CT emphasized the role of automatic negative thoughts in emotional and behavioral problems, and focused on helping individuals identify and modify these thought patterns.

In the 1980s, CT was further developed into Cognitive Behavioral Therapy (CBT), which combined cognitive therapy with behavior therapy techniques. CBT emphasizes the relationship between thoughts, emotions, and behaviors, and aims to help individuals identify and change negative thought patterns and behaviors.

What Happens in Cognitive Behavioral Therapy (CBT)?

CBT typically involves a structured, short-term approach to therapy, often lasting between 12-16 sessions. During these sessions, the therapist and client work together to identify negative thought patterns, develop more positive ways of thinking, and practice new behaviors and coping strategies.

CBT can involve a variety of techniques, including:

Cognitive restructuring

This involves identifying negative thought patterns and replacing them with more positive, constructive thoughts. Here are the steps involved in cognitive restructuring:

1. Identify negative thoughts: The therapist helps the individual identify negative thoughts or beliefs that are contributing to negative emotions or behaviors.
2. Evaluate the evidence: The therapist helps the individual evaluate the evidence for and against the negative thought. For example, if the negative thought is “I’m a failure,” the therapist may help the individual identify times when they have succeeded and challenge the belief that they are a complete failure.
3. Develop alternative thoughts: The therapist helps the individual develop alternative, more balanced or realistic thoughts that can replace the negative thought. For example, instead of “I’m a failure,” the individual may develop the thought “I have strengths and weaknesses, and I can learn from my mistakes.”
4. Practice and reinforce new thoughts: The therapist helps the individual practice and reinforce the new, more balanced thoughts through homework exercises and other techniques. The goal is to help the individual integrate the new thoughts into their daily thinking patterns, and develop more positive emotions and behaviors as a result.

Behavioral activation

The goal of behavioral activation is to help individuals develop more positive and adaptive behaviors that can lead to more positive emotions and behaviors.

Here are the steps involved in behavioral activation:

1. Identify negative behaviors: The therapist helps the individual identify negative behaviors that contribute to negative emotions or behaviors. For example, the individual may avoid social situations due to social anxiety.
2. Develop positive behaviors: The therapist helps the individual develop more positive and adaptive behaviors that can replace the negative behavior. For example, the individual may gradually expose themselves to social situations with the support of a friend or therapist.
3. Practice and reinforce new behaviors: The therapist helps the individual practice and reinforce the new, more positive behaviors through homework exercises and other techniques. The goal is to help the individual integrate the new behaviors into their daily routine, and develop more positive emotions and behaviors as a result.

Exposure therapy

This involves gradually exposing the individual to a feared object or situation, with the goal of reducing anxiety and increasing coping skills.

Relaxation techniques

This involves practicing relaxation techniques, such as deep breathing or progressive muscle relaxation, to reduce anxiety and stress.

Homework and practice

The therapist assigns homework exercises and encourages the client to practice new coping strategies and behaviors between sessions.

What or Who Is CBT Good For as a Form Of Therapy?

CBT is a widely used and effective form of therapy, and has been shown to be helpful for a range of mental health concerns. The therapist and client may work on a range of issues including:

Depression / Mood Disorders

CBT can help individuals with depression identify negative thought patterns and develop more positive ways of thinking, leading to improved mood.

Anxiety

CBT can help individuals with anxiety identify and challenge negative thoughts and develop coping strategies to manage anxiety symptoms.

Phobias

CBT can help individuals with phobias gradually expose themselves to feared objects or situations and develop coping strategies to manage their fear.

Post-traumatic stress disorder (PTSD)

CBT can help individuals with PTSD process and manage traumatic memories, and develop coping strategies to manage PTSD symptoms.

Obsessive-compulsive disorder (OCD)

CBT can help individuals with OCD identify and challenge negative thought patterns and develop coping strategies to manage obsessive thoughts and compulsive behaviors.

Insomnia

CBT can help individuals with insomnia identify and challenge negative thoughts and behaviors that contribute to sleep difficulties, and develop healthy sleep habits.

Eating disorders

CBT can help individuals with eating disorders identify and challenge negative thoughts and behaviors related to food and body image, and develop healthy eating habits.

Relationship issues

CBT can help individuals with relationship issues identify and challenge negative thoughts and behaviors that contribute to relationship difficulties, and develop more positive ways of interacting with others.

Stress management

CBT can help individuals manage stress by identifying and challenging negative thoughts and developing coping strategies to manage stress.

Anger management

CBT can help individuals with anger management issues identify and challenge negative thoughts and behaviors related to anger, and develop healthy ways of expressing and managing anger.

Substance use disorders

CBT can help individuals with substance use disorders identify and challenge negative thoughts and behaviors that contribute to substance use, and develop coping strategies to manage cravings and triggers.

Next Steps: Ready to Try CBT?