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Writer's pictureHannah Minter, LCSW

Cognitive Behavioral Therapy (CBT)

Updated: Aug 2, 2023


Feeling like your brain's stuck in a never-ending maze of "What-ifs" and "I-can'ts"? You aren't alone! Today's fast-paced, chaotic world in full of countless stressors that challenge an individual's ability to manage their mental health. Fortunately, there are effective therapeutic approaches available to help individuals cope and even improve their overall well-being. One such powerful, evidence-based technique is Cognitive Behavioral Therapy (CBT).


What is CBT?


CBT, is a form of psychotherapy that focuses on understanding and changing thought patterns and behavior that contribute to emotional distress and mental health challenges. The fundamental premise of CBT is that our thoughts, feelings, and behaviors are interconnected, and by altering negative thought patterns, we can achieve positive changes in our emotions and actions. It is typically structured, goal and solution-oriented and involves active collaboration between the therapist and the client.


Interesting... What are the Key Components of CBT?

  1. Identifying Cognitive Distortions: CBT helps individuals recognize and challenge cognitive distortions (also known as hot thoughts or automatic negative thoughts), which are irrational or biased thought patterns that contribute to negative emotions.

  2. Restructuring Thoughts: Once cognitive distortions are identified, the therapist and client work together to reframe negative thoughts into more balanced, neutral, or realistic ones.

  3. Behavior Modification: CBT emphasizes changing problematic behaviors by setting SMART goals (specific, measurable, attainable, realistic, timely) and employing strategies to reinforce positive actions.

  4. Exposure and Desensitization: For individuals facing phobias or anxieties, CBT often employs exposure therapy, gradually exposing them to the feared stimulus to reduce the emotional response over time.

Sounds cool! How Does it Work?


CBT sessions typically follow a structured format, involving specific steps to guide the therapeutic process. Similar to other forms of therapy, the therapist and client will first begin by identifying the issues the individual wants to address. From there, clear and achievable goals are collaboratively established. Sessions will use real life examples, situations, and thoughts so clients can practice skills and techniques (cognitive restructuring, relaxation exercises, role-playing, exposure therapy, etc.) to help the client modify unhelpful thoughts and behaviors. Finally, "homework" is often assigned to reinforce the skills, concepts, and learnings developed in therapy. This is significant as it promotes continued progress outside sessions.


How do I know it's going to work for me?


CBT has proven effective in treating a wide range of mental health conditions, including: anxiety disorder, depression, post-traumatic stress disorder, obsessive-compulsive disorder, eating disorders, and substance use conditions to name a few! One of its strengths is in its focus on skill-building and empowering individuals to become their own therapists. Through CBT, individuals learn to recognize cognitive distortions, question negative beliefs, and replace them with more rational and positive thoughts. These powerful skills continue to be useful, even after the therapy ends, as they help foster a greater sense of resiliency and adaptability.


If you or someone you know is struggling with a mental illness or poor mental health, please reach out to a trained professional. I am currently offering in-person and telehealth therapy to both new and existing clients, and we can work together to help you live your healthiest life.





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