What Is Cognitive Behavioral Therapy (CBT)?

If you or someone you love is struggling with a mental health disorder, you are not alone. One of every 5 adults in the United States experience some sort of mental illness. One in 20 have a severe mental condition.

Though these conditions are common, they vary greatly in type and severity. Regardless of the type of mental health disorder or its severity, symptoms may get worse if left untreated. That is why it is so important to get help.¹
There are many options for mental health treatment, including different types of therapy. Cognitive behavioral therapy (CBT) is 1 type of counseling that can be effective in treating certain mental health disorders.²

How CBT works

Cognitive behavioral therapy is a type of psychotherapy, or “talk therapy,” in which a person works with a therapist in a structured way for a certain number of visits. CBT focuses on helping a person become aware of inaccurate or negative thinking. The person then learns different ways to respond to those thoughts in a more positive way. During CBT sessions, patients often learn and practice techniques focused on relaxation, coping, resilience, stress management, or assertiveness.³

People are encouraged to discuss their thoughts, feelings, and areas causing emotional trouble, much like standard talk therapy. However, CBT tends to focus on specific problems, and has a goal-oriented approach. For example, someone with insomnia may learn to think differently about not being able to sleep, then learn techniques to improve sleep habits.³

People may be given activities to practice at home to reinforce what is being learned in therapy sessions.³

What steps does it involve?

CBT is based on the relationship between thoughts, emotions, and behavior. A person and their therapist work together with the goal of changing patterns of thinking and behavior that lead to emotional upset or mental health challenges like depression or anxiety. CBT typically includes the following steps:³

• Identifying the problem and goals to achieve
• Discussing and becoming aware of your thoughts, emotions, and behavior related to your health
• Recognizing negative or inaccurate thinking that may contribute to the problem
• Reshaping this negative or inaccurate thinking through learned thought and behavior patterns

What does CBT treat?

Cognitive behavioral therapy can treat a variety of mental health concerns. Disorders that may be improved through CBT include:^2,3

• Depression and anxiety
• Phobias
• Post-traumatic stress disorder (PTSD)
• Sleep disorders
• Eating disorders
• Obsessive compulsive disorder (OCD)
• Bipolar disorder
• Substance abuse disorders
• Sexual disorders
• Attention deficit hyperactivity disorder (ADHD)
• Schizophrenia

CBT can also be effective at addressing temporary or long-term emotional challenges, such as:³

• Managing symptoms of mental disorders
• Preventing mental illness relapse
• Treating mental illness in place of medicine
• Coping with stressful life situations
• Emotion regulation
• Relationship conflicts
• Coping with grief or loss
• Coping with emotional trauma
• Coping with a medical illness
• Managing chronic pain

Benefits and risks

There are generally no risks linked to cognitive behavioral therapy. However, people may be uncomfortable opening up to their therapist or rehashing negative emotions. CBT is a hands-on, effective approach that is customized to the needs of each person. CBT can often be effective in treating certain mental disorders without medicine or to enhance medicine. Research shows that CBT may be more effective when combined with medicine.^2,3