Table of ContentsView AllTable of ContentsGoalBenefitsLimitationsCommon TechniquesCBT SessionsTherapists' BackgroundsFinding a Therapist
Table of ContentsView All
View All
Table of Contents
Goal
Benefits
Limitations
Common Techniques
CBT Sessions
Therapists' Backgrounds
Finding a Therapist
There are benefits and limitations to using CBT; it does not work for everyone, and it is just one part of a larger mental health care plan. In this article, learn more about CBT.
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Goal of Cognitive Behavioral Therapy
A simple definition of CBT is that it is a goal-oriented, time-limited psychotherapy that identifies and changes maladaptive thought patterns.CBT aims to help the patient develop a more fluid and positive way of thinking and behaving and, therefore, experience positive emotional changes and better functioning in their daily life.
What Is Mental Health Counseling?
Theories and Notable Figures
Focusing on thesedistorted thoughtsproduced both negative behaviors and feelings in patients.When Beck encouraged patients to challenge these thoughts, they improved emotionally.
In 1979, Beck publishedCognitive Therapy for Depression,a book that shared his research and a theory that he called cognitive therapy. This marked one of the first times a psychological treatment was based on empirical science.
Since then, Beck’s cognitive therapy has been heavily researched and is now called cognitive behavioral therapy.
CBT Example ScenarioOne example of CBT and distorted thoughts is that a person might have an argument with a friend and think, “I am a bad friend,” even though they have plenty of other friendships.This distorted thought may then lead them to isolate themselves, not reach out to existing friends, and not put effort into developing new friendships.Through CBT, a person may learn that it is normal for some friendships to end, and this doesn’t mean they are innately a bad friend.By changing their thought pattern to, “I can be a good friend, but not all friendships last forever,” they may change their behavior in existing friendships and feel happier and more positive regarding their relationships and self-esteem.
CBT Example Scenario
One example of CBT and distorted thoughts is that a person might have an argument with a friend and think, “I am a bad friend,” even though they have plenty of other friendships.This distorted thought may then lead them to isolate themselves, not reach out to existing friends, and not put effort into developing new friendships.Through CBT, a person may learn that it is normal for some friendships to end, and this doesn’t mean they are innately a bad friend.By changing their thought pattern to, “I can be a good friend, but not all friendships last forever,” they may change their behavior in existing friendships and feel happier and more positive regarding their relationships and self-esteem.
One example of CBT and distorted thoughts is that a person might have an argument with a friend and think, “I am a bad friend,” even though they have plenty of other friendships.
This distorted thought may then lead them to isolate themselves, not reach out to existing friends, and not put effort into developing new friendships.
Through CBT, a person may learn that it is normal for some friendships to end, and this doesn’t mean they are innately a bad friend.
By changing their thought pattern to, “I can be a good friend, but not all friendships last forever,” they may change their behavior in existing friendships and feel happier and more positive regarding their relationships and self-esteem.
Benefits of Doing CBT
CBT is one of the most effective forms of psychotherapy for a variety of mental health diagnoses. Researchers have performed over 2,000 studies on CBT to date, making it the most widely researched form of psychological treatment.
CBT effectively treats the following mental health conditions:
How is CBT so effective at treating those mental health conditions? Through CBT, a person learns to:
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Limitations of CBT
Despite being lauded as the gold standard of psychotherapy treatment for some mental health conditions, CBT will not work for everyone.
For CBT to work, negative thought patterns must be at the root of the person’s problems. If the issues are due to learning difficulties, substance use, or more complex diagnoses, then CBT may not be beneficial.
CBT also does not address broader issues within society, family units, institutions, or culture that may be contributing to an individual’s problems.
Additionally, CBT is a very active form of therapy. A person will only benefit from CBT if they are ready to work toward change. This includes participating in sessions and completing assigned homework outside of sessions.
Common CBT Techniques
CBT therapists use a variety of tailored strategies to help you reach your goals.
Common CBT strategies include:
Homework is a central aspect of CBT. Your therapist will assign you homework at the end of each session that you must complete before your next session. This could be in the form of worksheets, journaling, or entering into certain situations or having conversations in your daily life.
Subtypes of CBTOver the years, a number of CBT protocols have been developed for various mental health conditions.Subtypes of CBT include:Dialectical behavior therapy(DBT)Mindfulness-based cognitive therapy (MBCT)Rational emotive behavior therapy(REBT)Trauma-focused cognitive behavioral therapy(TF-CBT)Enhanced cognitive behavioral therapy(CBT-E)
Subtypes of CBT
Over the years, a number of CBT protocols have been developed for various mental health conditions.Subtypes of CBT include:Dialectical behavior therapy(DBT)Mindfulness-based cognitive therapy (MBCT)Rational emotive behavior therapy(REBT)Trauma-focused cognitive behavioral therapy(TF-CBT)Enhanced cognitive behavioral therapy(CBT-E)
Over the years, a number of CBT protocols have been developed for various mental health conditions.
Subtypes of CBT include:
What Happens During a CBT Session?
You may be wondering what to expect in a CBT session. No CBT session is the same, but here is a rough structure of what to expect:
While CBT is structured, your therapist will tailor therapy to your unique case, identity, and mental health concerns.Many practitioners approach therapy in an eclectic way and may use CBT elements alongside other therapeutic approaches.
CBT Is PersonalizedCBT is different for everybody. Someone with depression may spend their session discussing distorted thoughts in depth or perhaps create a schedule to help them initiate pleasurable activities. In contrast, someone withagoraphobiamay spend a session on exposure to situations that trigger anxiety—such as stepping outside their home, riding a bus, or going to a mall.
CBT Is Personalized
CBT is different for everybody. Someone with depression may spend their session discussing distorted thoughts in depth or perhaps create a schedule to help them initiate pleasurable activities. In contrast, someone withagoraphobiamay spend a session on exposure to situations that trigger anxiety—such as stepping outside their home, riding a bus, or going to a mall.
Therapists' Professional Backgrounds
CBT therapists come from various professional backgrounds but typically have a license in the mental healthcare field to work with patients.
Many CBT therapists are licensedpsychologists, meaning they have a doctorate degree in the field of psychology.
However, CBT therapists also frequently have other professional backgrounds, including:
Those professionals learn about CBT during their degrees but usually go on to get additional training in CBT. The Beck Institute, the National Association of Cognitive-Behavioral Therapists, the Association for Psychological Therapies (APT), and various universities all offer training programs for CBT in the United States.
How to Choose Between a Counselor and a Therapist
How to Find a Cognitive Behavioral Therapist
Talk to your healthcare provider about referral to a CBT therapist, or check out a list of certified therapists to find one in your area.
The National Association of Cognitive-Behavioral Therapists keeps adirectory of certified therapistswho have met the requirements for certification in CBT and maintain continuing education. The Beck Institute also has aclinician directoryof therapists who have completed their training.
When choosing a CBT therapist, consider factors like whether they accept your health insurance, their availability, and whether they specialize in any areas that are specific to your identity (such as gender-informed care, trauma, eating disorders, and more).
Affordability of CBTSome CBT therapists may offer services on a sliding scale. This means they will charge a different amount based on your income.If your health insurance doesn’t adequately cover CBT, you may consider looking into teletherapy and free CBT apps that are more affordable than traditional in-office therapy.
Affordability of CBT
Some CBT therapists may offer services on a sliding scale. This means they will charge a different amount based on your income.If your health insurance doesn’t adequately cover CBT, you may consider looking into teletherapy and free CBT apps that are more affordable than traditional in-office therapy.
Some CBT therapists may offer services on a sliding scale. This means they will charge a different amount based on your income.
If your health insurance doesn’t adequately cover CBT, you may consider looking into teletherapy and free CBT apps that are more affordable than traditional in-office therapy.
Summary
Cognitive behavioral therapy (CBT) is the gold standard psychotherapy for treating anxiety, depression, and other health conditions. This is a time-limited talk therapy that focuses on changing negative thought patterns. CBT is not suitable for everyone.
8 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.David D, Cristea I, Hofmann SG.Why cognitive behavioral therapy is the current gold standard of psychotherapy.Front Psychiatry. 2018;9. doi:10.3389/fpsyt.2018.00004National Health Service.Overview - cognitive behavioural therapy (CBT).Coffey SF, Banducci AN, Vinci C.Common questions about cognitive behavior therapy for psychiatric disorders.Am Fam Physician. 2015;92(9):807-812. PMID: 26554473.The Beck Institute.The history of cognitive behavior therapy.Chand SP, Kuckel DP, Huecker MR.Cognitive behavior therapy. In:StatPearls. StatPearls Publishing; 2023.Jauhar S, McKenna PJ, Radua J, Fung E, Salvador R, Laws KR.Cognitive–behavioural therapy for the symptoms of schizophrenia: systematic review and meta-analysis with examination of potential bias.The British Journal of Psychiatry. 2014;204(1):20-29. doi:10.1192/bjp.bp.112.116285National Health Service.How it works - cognitive behavioural therapy (CBT).American Psychological Association.What is cognitive behavioral therapy?.
8 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.David D, Cristea I, Hofmann SG.Why cognitive behavioral therapy is the current gold standard of psychotherapy.Front Psychiatry. 2018;9. doi:10.3389/fpsyt.2018.00004National Health Service.Overview - cognitive behavioural therapy (CBT).Coffey SF, Banducci AN, Vinci C.Common questions about cognitive behavior therapy for psychiatric disorders.Am Fam Physician. 2015;92(9):807-812. PMID: 26554473.The Beck Institute.The history of cognitive behavior therapy.Chand SP, Kuckel DP, Huecker MR.Cognitive behavior therapy. In:StatPearls. StatPearls Publishing; 2023.Jauhar S, McKenna PJ, Radua J, Fung E, Salvador R, Laws KR.Cognitive–behavioural therapy for the symptoms of schizophrenia: systematic review and meta-analysis with examination of potential bias.The British Journal of Psychiatry. 2014;204(1):20-29. doi:10.1192/bjp.bp.112.116285National Health Service.How it works - cognitive behavioural therapy (CBT).American Psychological Association.What is cognitive behavioral therapy?.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
David D, Cristea I, Hofmann SG.Why cognitive behavioral therapy is the current gold standard of psychotherapy.Front Psychiatry. 2018;9. doi:10.3389/fpsyt.2018.00004National Health Service.Overview - cognitive behavioural therapy (CBT).Coffey SF, Banducci AN, Vinci C.Common questions about cognitive behavior therapy for psychiatric disorders.Am Fam Physician. 2015;92(9):807-812. PMID: 26554473.The Beck Institute.The history of cognitive behavior therapy.Chand SP, Kuckel DP, Huecker MR.Cognitive behavior therapy. In:StatPearls. StatPearls Publishing; 2023.Jauhar S, McKenna PJ, Radua J, Fung E, Salvador R, Laws KR.Cognitive–behavioural therapy for the symptoms of schizophrenia: systematic review and meta-analysis with examination of potential bias.The British Journal of Psychiatry. 2014;204(1):20-29. doi:10.1192/bjp.bp.112.116285National Health Service.How it works - cognitive behavioural therapy (CBT).American Psychological Association.What is cognitive behavioral therapy?.
David D, Cristea I, Hofmann SG.Why cognitive behavioral therapy is the current gold standard of psychotherapy.Front Psychiatry. 2018;9. doi:10.3389/fpsyt.2018.00004
National Health Service.Overview - cognitive behavioural therapy (CBT).
Coffey SF, Banducci AN, Vinci C.Common questions about cognitive behavior therapy for psychiatric disorders.Am Fam Physician. 2015;92(9):807-812. PMID: 26554473.
The Beck Institute.The history of cognitive behavior therapy.
Chand SP, Kuckel DP, Huecker MR.Cognitive behavior therapy. In:StatPearls. StatPearls Publishing; 2023.
Jauhar S, McKenna PJ, Radua J, Fung E, Salvador R, Laws KR.Cognitive–behavioural therapy for the symptoms of schizophrenia: systematic review and meta-analysis with examination of potential bias.The British Journal of Psychiatry. 2014;204(1):20-29. doi:10.1192/bjp.bp.112.116285
National Health Service.How it works - cognitive behavioural therapy (CBT).
American Psychological Association.What is cognitive behavioral therapy?.
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