Cognitive Behavioral Therapy gives you tools to shift thought patterns & develop better coping mechanisms.
The CBT Model
CBT focuses on connections between thoughts, feelings, & behaviors. These three elements interact constantly. Change one & you change the others.
Thoughts influence feelings. When you think “I’m going to fail,” anxiety follows. When you think “Nobody likes me,” sadness follows. The thought comes first, the feeling responds.
Feelings influence behavior. Anxiety makes you avoid it. Sadness makes you withdraw. Fear makes you escape. The behavior makes sense given the feeling.
Behaviors reinforce thoughts. Avoidance confirms the situation is threatening. Withdrawal confirms you’re unlikable. Escape confirms you couldn’t handle it. The cycle continues.
CBT interrupts this cycle by changing thoughts & behaviors.
How Thoughts Get Distorted
Common distortions show up across anxiety, depression, & other conditions:
All-or-nothing thinking sees things as completely good or completely bad. No middle ground exists. One mistake means total failure.
Catastrophizing assumes the worst will happen. You get a headache & think it’s a brain tumor. Your boss wants to talk & you assume you’re getting fired.
Overgeneralization takes one instance & applies it everywhere. You make a mistake at work & conclude you’re incompetent at everything.
Mental filtering focuses only on negatives while ignoring positives. You receive ten compliments & one criticism. The criticism is all you remember.
Mind reading assumes you know what others think. “They think I’m stupid” based on no actual evidence.
Fortune telling predicts negative futures. “This will definitely go badly” despite not knowing the outcome.
Should statements create rigid rules? “I should be better at this” or “They should treat me differently.” These statements generate guilt & frustration.
CBT Techniques That Work
Thought records track patterns. When do negative thoughts spike? What triggers them? What patterns repeat? Awareness is the first step to change.
Examining evidence tests accuracy. You think “Everyone thinks I’m incompetent.” What evidence supports this? What evidence contradicts it? Often thoughts aren’t based on facts.
Behavioral experiments provide real data. You think speaking up in meetings will make people judge you negatively. Test it: speak up & observe what actually happens. Often the feared outcome doesn’t occur.
Activity scheduling combats inactivity. Depression says “I don’t feel like doing anything.” CBT says “Do things first, feelings follow.” Schedule activities that provide accomplishment or pleasure. Do them regardless of motivation.
Exposure work addresses avoidance. Anxiety maintains itself through avoidance. Gradually facing feared situations teaches your brain the situation isn’t as dangerous as it predicts.
Problem-solving skills break down overwhelming problems into manageable pieces. Generate solutions. Evaluate options. Take action. This reduces helplessness.
What CBT Sessions Include
Sessions follow a structure. Check-in reviews what happened since last time. Agenda-setting identifies priorities for the session. Skill-building introduces or refines techniques. Application uses skills on current problems. Homework sets practice for the week.
Early sessions focus on education & basic skills. You learn the CBT model & start identifying thoughts.
Middle sessions apply skills to your specific problems. You’re doing exposures, running experiments, & tackling thought patterns that maintain symptoms.
Later sessions focus on relapse prevention. You learn to recognize early warning signs & use tools before problems escalate.
Why Homework Matters
CBT requires practice between sessions. The session teaches skills. Homework develops competence. Without practice, progress slows significantly.
Homework might include thought records, behavioral experiments, scheduled activities, or exposures. The work between sessions is where change happens.
How Long CBT Takes
Most people see results in 12-16 sessions. Some conditions respond faster. Others take longer, especially if symptoms are severe or long-standing.
CBT has a defined endpoint, unlike some therapies. You learn skills, apply them, & then maintain gains independently.
Who CBT Helps
CBT has strong evidence for anxiety disorders, depression, panic, OCD, PTSD, eating disorders, & insomnia. It works for people who want structured, goal-directed treatment & are willing to practice skills.
Research backs CBT extensively. Hundreds of studies show it produces lasting change. The effects continue after treatment ends because you’ve learned skills you keep using.
CBT means active work. You’re learning & applying skills immediately. You become your own therapist over time, equipped with tools that last.
