CBT: Definition, Techniques and Examples

Cognitive behavioral therapy (CBT) is a popular and effective form of talk therapy. It focuses on changing negative thought and behavior patterns to improve mental health and overall well-being.

What is CBT?

CBT is based on the idea that thoughts, behaviors, and emotions interact and contribute to mental health issues. The goal of CBT is to change harmful thought patterns and behaviors to improve how you feel emotionally.

Some key aspects of CBT include:

Identifying negative automatic thoughts
Challenging distortions in thinking
Fostering positive self-talk
Altering behavioral patterns

CBT Techniques and Strategies

CBT uses a variety of techniques and strategies to challenge negative thoughts and make positive changes. Some common CBT techniques include:

Cognitive Restructuring: Identifying and challenging negative automatic thoughts.
Exposure Therapy: Gradually facing fears to overcome anxiety.
Problem-solving Skills: Breaking down problems and coming up with solutions.
Stress Management: Using relaxation techniques to better cope with stress.

CBT for Various Conditions

CBT has been found to be effective in treating many different mental health conditions, including:

Depression
Anxiety disorders
Eating disorders
Substance abuse issues
Personality disorders
Bipolar disorder
Schizophrenia

CBT Explained Through Examples

Seeing CBT in action often makes it easier to understand. Here are two examples of how CBT could be used:

Overcoming social anxiety

Maria struggles with social anxiety and avoids social situations. In CBT, Maria and her therapist worked on identifying automatic negative thoughts she has in social situations (e.g. “Everyone will think I’m boring”). Her therapist helped her challenge these unrealistic thoughts. Maria also gradually practiced social skills through role play to build confidence.

Changing an unhealthy behavior

Jeremy struggles with smoking. In CBT, Jeremy and his therapist identified root causes of his smoking habit (e.g. smoking when stressed). They worked on healthier stress management strategies. Jeremy also tracked his smoking to identify patterns and triggers. Setting gradual goals helped Jeremy successfully quit smoking.

Frequently Asked Questions About CBT

What does CBT stand for?

CBT stands for cognitive behavioral therapy.

How long does CBT take to work?

Many people notice some benefits from CBT within a few weeks. But lasting change takes time. A typical course of CBT involves meeting weekly with a therapist for 2 to 3 months.

Does CBT really work?

Yes, decades of research have found CBT to be highly effective for improving many different mental health conditions. It provides long-lasting benefits for most people who stick with treatment.

What happens during a CBT session?

CBT sessions involve you working collaboratively with your therapist. You’ll discuss your thoughts, feelings, and behaviors related to your mental health issue and come up with strategies for change between sessions.

How can I do CBT on my own?

You can practice CBT techniques on your own through self-help workbooks, online programs, journaling, and apps. However, working with a qualified CBT therapist provides guidance tailored to your unique needs.