Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a structured, evidence-based form of psychotherapy that focuses on the relationship between your thoughts, emotions, and behaviors. It helps you recognize and change unhelpful or distorted thinking patterns, which in turn affects how you feel and act.

Main Components of CBT:

Cognitive Restructuring (or Reframing):Identifying negative or irrational thoughts. Challenging and replacing them with more balanced, realistic ones.

Behavioral Activation: Engaging in activities that improve mood (especially helpful in depression).

Exposure Therapy: Gradual exposure to feared situations or thoughts (used in anxiety, PTSD, phobias).

Skill Building: Learning coping strategies like problem-solving, relaxation, and assertiveness.

Common CBT Tools:

Thought records (to track and analyze negative thinking)

Behavioral experiments (to test beliefs in real-life situations)

Journaling (to reflect on patterns and progress)

Mindfulness (to increase awareness of thoughts and emotions without judgment)

Who is CBT for?

CBT is effective for a wide range of mental health conditions, including:

-Depression

-Anxiety disorders (e.g., GAD, panic, social anxiety)

-PTSD

-OCD

-Phobias

-Eating disorders

-Insomnia

-Substance use disorders

What to Expect

Typically short-term (5–20 sessions)

Goal-oriented

Collaborative: You work actively with the therapist

Often includes homework between sessions