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Cognitive Behavioral Therapy (CBT)

What is CBT?

Cognitive Behavioral Therapy (CBT) is an evidence-based, science-supported treatment approach that is structured and goal-oriented to help individuals understand how their thoughts, emotions, and behaviors are connected. By identifying and changing unhelpful thought patterns, CBT can lead to meaningful and lasting changes in how you feel and respond to challenges. When individuals perceive situations more accurately and realistically, they are more likely to make choices that align with their goals and values, thus leading them to ultimately feel better.

The end result is that individuals learn practical strategies to remain in control of themselves in the face of stressors, and these strategies can be applied in everyday life to better manage stress, anxiety, and other concerns.

According to the Association for Behavioral and Cognitive Therapies (ABCT), it is defined as the following:

“Cognitive Behavioral Therapy (CBT) is the term used for a group of psychological treatments that are based on scientific evidence. These treatments have been proven to be effective in treating many psychological disorders.

Some people have an inaccurate view of what psychological therapy is, perhaps because of the old-fashioned treatments shown on TV or in the movies. For example, on TV, psychotherapy may seem to involve dream interpretation or complex discussions of one’s past childhood experiences. This type of psychotherapy is outdated. In fact, very few psychotherapists (e.g., psychologists, social workers, or psychiatrists) use this type of treatment.

Cognitive and behavioral therapies usually are short-term treatments (i.e., often between 6-20 sessions) that focus on teaching clients specific skills. CBT is different from many other therapy approaches by focusing on the ways that a person’s cognitions (i.e., thoughts), emotions, and behaviors are connected and affect one another. Because emotions, thoughts, and behaviors are all linked, CBT approaches allow for therapists to intervene at different points in the cycle.”

What CBT Can Help With

CBT is commonly used to support individuals experiencing the following (and more):

  • Anxiety and worry
  • Rumination (overthinking)
  • Depression and other mood issues
  • Panic attacks
  • OCD and intrusive thoughts
  • Stress and burnout
  • Perfectionism
  • Negative self-talk and low self-esteem
  • Behavior issues (defiance and noncompliance)
  • Anger
  • Body image issues
Cognitive behavioral therapy

How CBT Works

Unlike many traditional psychotherapy models, CBT tends to be shorter in duration and very goal focused.

CBT looks at the relationship between thoughts, emotions, and behaviors. When negative or unhelpful thoughts go unchallenged, they can influence how you feel and act.

Many people assume that psychotherapy involves sitting on a couch and meeting with a clinician who sits with a notebook and says nothing while the patient does all of the talking. While some styles of psychotherapy do use this model, CBT does not. CBT involves the clinician and patient working together as a team. The clinician offers a lot of education, and the clinician and patient engage in a lot of back-and-forth conversations to uncover stressors and the best strategies for treatment. While gathering background information is important for understanding each person’s unique perspective, it is not the focus of treatment; sessions are focused on what’s happening currently and how to problem solve and move forward.

Therapy helps to identify patterns of thinking and behavior that get in your way and help you develop patterns that meet your goals and values. Over time, this can reduce emotional distress and a more joyful life.

Our Approach to CBT

We use science-supported (evidence-based) strategies proven by numerous research studies to be very effective. We let the science guide us but ultimately work with you to tailor the strategies to your unique situations and needs. You won’t be sprawled out on a couch while we stare at you in silence and wait for you to talk about your childhood (like is often portrayed in the media!). We collaborate and provide education about human emotions and behavior, how to promote healthy thoughts, emotions, and behaviors, how to recognize the signs of unhealthy thoughts, emotions, and behaviors, and what you can do ongoing to remain in control of your life.

Sessions are collaborative and focused on helping you build practical skills you can use outside of therapy and after therapy is complete. Our goal is not to have you be dependent on your therapist but to increase your insight and ability to utilize the tools you’ve learned as life’s challenges present themselves.

Benefits of CBT

CBT can help with:

  • Gaining more control over thoughts so they become more accurate, balanced, and helpful
  • Reducing anxiety, sadness, and other forms of emotional distress
  • Increasing confidence in your ability to cope with anxiety-provoking situations
  • Breaking behavior patterns that seem to help in the short term but cause trouble in the long term
  • Developing healthier coping strategies when challenges arise
  • Improving relationships by reducing intense emotional reactions and decreasing reliance on reassurance from others

What to Expect in CBT Therapy

In the first few sessions, we conduct a thorough assessment to better understand your unique situation and the factors that contribute to your concerns. We then provide you with information about your concerns including a diagnosis (if applicable), education on the apparent causes and factors that are maintaining them, and identify starting goals.

As therapy continues, sessions are active and collaborative. You are the expert on you. Your therapist is an expert in mental health. In combining your expertises, you’ll learn strategies that are the best fit for you and apply them outside of sessions. You’ll learn thought exercises to help you control where your mind goes when struggles occur. You’ll better understand your feelings and what they signal to you. In understanding thoughts and feelings, you’ll then understand which behaviors will most likely get your needs met and practice them outside of sessions. You’ll provide feedback to your therapist, celebrating your wins and troubleshooting any roadblocks. By the end of your time in therapy, you’ll have a good idea what strategies feel right for you and will be on your way to living a life in line with your goals and values.

Is CBT Right for You?

CBT may be the right fit if you want a science-supported, practical, and structured approach that may touch on your past as an understanding for your current situation but focuses heavily on you right now and where you want your future self to be.

CBT may be the right fit if you want to:

  • Learn practical ways to change thought patterns, behaviors, and daily habits that may be contributing to ongoing challenges
  • Develop greater confidence in managing anxiety-provoking situations
  • Develop practical skills for responding more effectively to stress, anxiety, and emotional discomfort
  • Improve daily functioning at home, school, work, or in relationships
  • Develop a less threatening perspective of your world
  • Break free from thought patterns that keep you stuck in anxiety, avoidance, or self-doubt
  • Gain insight into patterns that may be contributing to anxiety, avoidance, or relationship difficulties
  • Feel less stuck and more capable of moving forward
  • Work collaboratively with a therapist who takes an active, practical, and solution-focused approach in a non-judgmental and empathic environment

CBT may not be a good fit:

  • When you only want to talk about the past
  • When you do not have time to attend sessions on a weekly basis
  • When someone else wants you to come, but you’re not ready to fully engage in the process
  • When you are not ready to practice the techniques provided in therapy
  • When you cannot commit to the process of therapy for the full course of treatment
  • When you want a quick fix

If you’re ready to gain control of your life, CBT may be a great fit for you.

Please contact our office to schedule a consultation. We look forward to learning more about your needs and answering any questions you may have.

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Frequently Asked Questions About CBT

No. CBT is not simply about “thinking positive” or replacing negative thoughts. CBT helps identify patterns in thoughts, emotions, behaviors, and even physical sensations and helps determine which are in line with values and which are getting in the way. Not all troublesome thoughts are inaccurate; sometimes, thoughts are realistic. In these cases, the way we respond to those thoughts may be unhelpful and doing more harm than good. The goal is not forced positivity but thinking realistically and learning behaviors that increase the experiences you want while reducing the ones that create distress or keep you stuck. Therapy may involve learning how your thoughts, emotions, and behaviors interact in everyday situations.

The length of CBT depends on many factors including but not limited to your goals, number of symptoms, severity of symptoms, and consistency. You and your therapist will discuss progress along the way. Some issues may be minor enough that only a few sessions will be needed. Other issues may benefit from longer-term work especially when concerns are more complex. Sessions are typically held weekly, but whether you meet for a few weeks, a few months, or a year or more will depend on your specific needs. The benefit of working with the Center for Anxiety and Behavior Management is that your course of treatment is tailored to your needs.

CBT often suggests practicing new ways of thinking and behaving between sessions because that’s how we acquire new skills and habits. It’s very similar to learning any new skill such as piano lessons. If you attend lessons once a week but don’t practice in between lessons, you’re unlikely to gain mastery. Practicing also allows you to give your therapist feedback about what works and what doesn’t work so that a tailored plan for you can be designed. With that said, gaining personal insight and learning about mental health tools is still valuable whether consistent practice occurs or not. However, progress will be more likely to occur and should occur faster with more consistent practice.

CBT is considered to be very effective for many symptoms including those associated with anxiety, depression, obsessive compulsive disorder (OCD), stress, low self-esteem, panic, perfectionism, anger, behavior problems, eating disorders and body image issues, grief, ADHD, tics, and many other concerns.

We would never say that anything is the right fit for anyone because each person has a unique history and way of understanding the world around them. What we do say is that CBT is considered one of the most effective mental health treatments for most people and most presenting issues. It’s a smart way to start treatment, and then if needed, the therapist will add strategies from other modalities as needed.