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What is Cognitive Therapy and How Does It Work?

Man talking to therapist

Cognitive Behavioral Therapy (CBT) is a transformative approach to psychotherapy that has gained popularity since its inception in the 1960s and 1970s. Developed by psychiatrist Aaron Beck, CBT is founded on the idea that thoughts and feelings influence behavior. We will dive into what CBT is, when it is used, what to expect during CBT sessions, how it works, and what to look for in a CBT therapist. 

Understanding Cognitive Behavioral Therapy (CBT) 

At its core, CBT aims to help individuals address present-day challenges, such as depression, anxiety, relationship problems, anger issues, stress, and more. The primary goal is to assist clients in identifying, challenging, and modifying maladaptive thought patterns to foster healthier responses to difficult situations. 

When is CBT Used? 

CBT is versatile and can benefit people of all ages, from children and adolescents to adults. It has been found to be highly effective in treating a wide range of mental health conditions, including depression, generalized anxiety disorder, post-traumatic stress disorder, panic disorders, eating disorders, and more. It can be utilized individually, with families, or in couples therapy. Moreover, CBT can be employed as a standalone treatment or in conjunction with psychiatric medication. 

What to Expect During CBT Sessions 

CBT is known for its structured approach to therapy, which typically spans 5 to 20 weekly sessions, each lasting around 45 to 50 minutes. The process often begins with an initial assessment session or two, where the therapist collaborates with the client to identify the most problematic symptoms or behavior patterns and establish treatment goals. Subsequent sessions focus on recognizing negative or maladaptive thoughts and determining their realism. Clients learn skills to challenge and change these thought patterns, aligning them more closely with reality. Once thoughts are adjusted, clients work with therapists to formulate appropriate courses of action. 

CBT sessions may conclude with a recap, reassessment, and reinforcement of learned skills. Periodic maintenance sessions may be recommended if necessary. Clients are often assigned homework between sessions, which includes exercises to apply newly acquired skills in their daily lives.

How CBT Works 

CBT blends behavioral and cognitive theories, emphasizing that an individual's perception of a situation carries more weight in determining their reaction than the objective reality of the situation itself. By altering thought patterns and perceptions, clients can modify their responses to various circumstances. 

CBT frequently targets cognitive distortions, which are irrational thought patterns that negatively impact behavior. Common distortions include all-or-nothing thinking, catastrophizing, and personalization. For instance, someone prone to catastrophizing may assume a friend's delayed text response signifies anger, potentially leading to non-productive behaviors. CBT helps clients recognize these patterns and reframe their thinking to avoid counterproductive actions. 

Finding the Right CBT Therapist 

When seeking a CBT therapist, it's crucial to look for a credentialed mental health professional with specialized training and experience in cognitive behavioral therapy. Additionally, a strong therapeutic alliance is vital for the success of CBT, so finding a therapist with whom you feel comfortable collaborating is essential. While CBT is often conducted in person, it can also be effectively delivered online.