What Is Cognitive Behavioral Therapy (CBT)?

2 min read

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

This article represents the opinions, thoughts, and experiences of the author; none of this content has been paid for by any advertiser. The ProstateCancer.net team does not recommend or endorse any products or treatments discussed herein. Learn more about how we maintain editorial integrity here.

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megnani Member
Cognitive Behavioral Therapy (CBT) is a widely used therapeutic approach that focuses on how thoughts, beliefs, and attitudes influence feelings and behaviors. It is based on the idea that our thoughts (cognitions) affect our emotions and behaviors, and by changing our thinking patterns, we can change how we feel and act. Key principles and techniques of CBT include: 1. **Cognitive Restructuring:** This involves identifying and challenging negative or unhelpful thought patterns and replacing them with more realistic and constructive ways of thinking. By recognizing and altering distorted thinking, individuals can reduce emotional distress and improve coping skills. 2. **Behavioral Activation:** This focuses on increasing engagement in positive and fulfilling activities to counteract feelings of depression or anxiety. It encourages individuals to schedule enjoyable or meaningful activities that provide a sense of accomplishment and pleasure. 3. **Exposure Therapy:** Used primarily for anxiety disorders, exposure therapy involves gradually and systematically confronting feared situations, objects, or thoughts in a safe environment. This helps individuals learn that their fears are manageable and reduces anxiety over time. 4. **Skills Training:** CBT often includes teaching specific skills such as problem-solving, assertiveness, relaxation techniques, and social skills. These skills can enhance an individual's ability to cope with stressors and manage symptoms effectively. 5. **Homework and Practice:** Between therapy sessions, clients are often assigned homework exercises to practice new skills and apply techniques learned in therapy to real-life situations. This reinforces learning and promotes lasting changes in behavior and thinking patterns. CBT is structured, goal-oriented, and typically time-limited, focusing on present-day issues rather than delving deeply into past experiences. It has been extensively researched and is effective for a wide range of mental health conditions, including depression, anxiety disorders, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and others. Overall, CBT helps individuals develop healthier thought patterns, learn effective coping strategies, and improve their overall quality of life by empowering them to actively participate in their own healing and growth.