Cognitive Behavioral Therapy (CBT)
An evidence-based approach to understanding how thoughts, emotions, and behavior influence one another.
What is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy, commonly known as CBT, is an evidence-based form of psychotherapy that examines the relationships among thoughts, emotions, behaviors, and physical responses. The core idea is that our interpretations of situations can influence how we feel and how we act. CBT is not simply about thinking positively. It is a structured, collaborative approach to identifying patterns that may be contributing to distress and developing more effective ways of responding.
How does CBT work?
CBT is active and collaborative. Rather than focusing primarily on the past, it tends to be oriented toward current concerns and practical strategies. Depending on your concerns and treatment needs, CBT may involve identifying automatic thoughts, examining underlying assumptions or beliefs, recognizing behavioral patterns, addressing avoidance, problem-solving, developing coping strategies, and practicing different responses to difficult situations. The goal is not to challenge or replace every thought, but to develop a clearer understanding of patterns that may be maintaining difficulties and to build more flexible ways of responding.
Is CBT just positive thinking?
No. CBT is sometimes mischaracterized as simply replacing negative thoughts with positive ones. That is not an accurate description of the approach. CBT involves examining the accuracy and helpfulness of thoughts, not substituting them with unrealistically optimistic ones. It also addresses behavioral patterns, including avoidance, which can sometimes reinforce anxiety and other difficulties over time even when avoidance provides short-term relief.
What can CBT help with?
CBT may be appropriate for a range of concerns. It is one of the most extensively researched forms of psychotherapy and has been studied in the context of:
- Anxiety and worry
- Depression and low mood
- Stress
- Self-esteem concerns
- Phobias and avoidance
- OCD and related concerns
- Other concerns where thought and behavioral patterns play a role
Whether CBT is appropriate depends on your specific concerns, goals, and what emerges from a careful assessment.
How do I use CBT in therapy?
I am a clinical social worker and psychotherapist with more than 20 years of experience in behavioral health. I provide online psychotherapy to adults in New York and Florida through Balanced Mind Therapy Solutions. Cognitive and behavioral strategies are among the approaches I may draw from when they are a good fit for a client's concerns and goals. Treatment is individualized. I do not apply a single protocol to every person or every problem. When CBT is incorporated, it is done collaboratively, with attention to what is actually useful for you rather than what fits a generic template.
Related Areas of Focus
Interested in Learning More?
If you have questions about whether CBT may be a good fit for your concerns, I offer a free 15-minute consultation. You can also learn more about what to expect when getting started.