Cognitive Behavioral Therapy (CBT)


What is CBT?

CBT is one of the most researched and widely recommended forms of therapy, often described as a “gold-standard” or first-line treatment. Decades of studies have shown it to be effective for a wide range of concerns, including depressive disorders, anxiety disorders, and sleep disorders, among many others. 


At the root of CBT is a simple but powerful idea: our thoughts, feelings, and behaviors are interconnected. To get a feel for this idea, imagine this scenario:

You’re walking down the street and across the way you see Sarah, a friend of a friend you were just introduced to at a party. You shout across the street, “Hey Sarah! How’s it going?” Sarah makes eye contact…and turns away. 

If this situation were to happen, what thoughts might run through your mind? Maybe something like: 

  • “She thinks I’m a loser.”

  • “I look weird.”

  • “She doesn’t like me.”

  • “Nobody wants to talk to me.”

  • “I have no friends.” 

Having and believing these thoughts would make anyone feel anxious, embarrassed, and sad. They might also shape how you behave in the future. Maybe you’d replay the moment in your head all night, not say hi to Sarah next time, or skip the next party altogether. And how would you feel doing those things? Perhaps even more anxious, embarrassed, and sad. 

Now remember, thoughts, behaviors, and feelings are all linked. In the above scenario, your thoughts and behaviors are affecting the way you feel. CBT helps you feel better by changing your thoughts and behaviors. 

What is the goal of CBT? 

The goal of CBT is to change the way you feel by working on the thoughts and behaviors that fuel your negative feelings, as feelings are often hard to change head-on. CBT is structured and skills-based. Rather than relying on a single technique, it draws on many different strategies, such as:

  • Cognitive restructuring: noticing and examining unhelpful thinking patterns

  • Behavioral experiments: testing out beliefs in real life to see what actually happens

  • Behavioral activation: re-engaging with meaningful or enjoyable activities to lift mood

  • Exposure: intentionally putting yourself in situations that bring on anxiety

  • Skills training: relaxation, problem-solving, and other coping tools 

CBT is typically collaborative (i.e., you and your therapist work as a team), present-focused, and time-limited, with practice between sessions. The aim is to hand you a toolkit you can keep using long after therapy ends. 

Where can I find the most up-to-date information about CBT? 

  • Association for Behavioral and Cognitive Therapies (ABCT): fact sheets, "what to expect," and a Find-a-CBT-Therapist directory: abct.org/get-help

  • Beck Institute for Cognitive Behavior Therapy: resources from the institute founded by CBT’s originators: beckinstitute.org


The bottom line on CBT

CBT is a practical, evidence-based treatment built on the understanding that thoughts, feelings, and behaviors are linked. By learning to notice and shift unhelpful thoughts and behaviors, many people find real, lasting relief and walk away with skills they can use for life. 

It isn’t the only effective therapy, and it isn’t the right fit for every person or every problem. However, for many common concerns, it’s a strong, well-supported place to start. A trained CBT therapist can help you tailor it to your goals. 

Author: Aggie Laboe

Reviewed by: Destiny Wright