You may have heard of CBT in your search for effective treatment for mental health conditions. But do you know what it’s all about? Cognitive Behavioral Therapy (CBT) is the most widely known and used therapy approach for treating mental health disorders such as anxiety and depression, among others. Read on to learn more about what it is and how it works.
What Is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is a structured, goal-oriented form of psychotherapy (talk therapy) that helps you identify and change unhelpful patterns of thinking, feeling, and behaving.
The goal is to recognize and then change false and distressing beliefs and form a clear idea of your own thoughts, attitudes, and expectations, leading to improved mood, coping, and quality of life [1] [2] [3].
CBT is widely used to treat a range of mental health conditions, including:
- Anxiety disorders
- Depression
- Post-traumatic stress disorder (PTSD)
- Eating disorders
- Substance use problems
- Non-psychiatric issues such as insomnia and chronic pain
Core Principles of CBT
CBT views psychological problems as partly rooted in faulty or unhelpful ways of thinking (cognitive distortions). These problems are also influenced by learned patterns of unhelpful behavior. People can learn better coping strategies, which can relieve symptoms and improve functioning.
CBT is based on a straightforward, common-sense model of the relationships among cognition, emotion, and behavior. Three aspects of cognition are emphasized [3] [4]:
- Conscious thoughts: Rational thoughts and choices made with full awareness.
- Automatic thoughts: Thoughts that flow rapidly, so you may not be fully aware of them or be able to check them for accuracy or relevance. They may not be logical.
- Underlying beliefs or schemas: Core beliefs and personal rules for processing information. Schemas are shaped by influences in childhood and other life experiences.
CBT is based on the idea that thoughts, feelings, and behaviors are interconnected. By changing negative thought patterns (cognitions) and maladaptive behaviors, individuals can improve their emotional state and overall well-being.
CBT focuses on the present (the “here-and-now”) and is typically short-term, often lasting between 6 and 20 sessions. The therapist and client work collaboratively to:
- Identify and challenge distorted or negative thinking patterns.
- Develop practical skills and strategies to change these thoughts and related behaviors.
- Practice new skills both during sessions and through “homework” assignments outside of therapy.
Key techniques used in CBT include [3]:
- Recognizing and reevaluating negative or inaccurate thoughts.
- Developing problem-solving skills to manage difficult situations.
- Facing fears or anxieties rather than avoiding them.
- Role-playing to prepare for challenging interactions.
- Learning relaxation and stress-reduction techniques.
Research has shown that CBT is as effective as, or sometimes more effective than, other forms of therapy or medication for many conditions. It is recommended as a first-line treatment for various psychological disorders by major health organizations [1].
How CBT Treats Anxiety and Depression
CBT has been proven effective for treating both anxiety and depression.
CBT for Anxiety
CBT treats anxiety by helping you identify and challenge unhelpful thought patterns (cognitive distortions) and gradually change avoidant or maladaptive behaviors. Key techniques include [2] [3].
- Cognitive Restructuring (Reframing): Clients learn to recognize negative automatic thoughts—such as catastrophizing or overgeneralizing—and reframe them into more balanced, realistic perspectives. For example, challenging the belief that “something bad will definitely happen” by evaluating evidence for and against that thought.
- Thought Challenging: Therapists guide clients to question the validity of their anxious thoughts, consider alternative explanations, and base beliefs on actual evidence rather than assumptions.
- Behavioral Experiments: Clients test their fears in real-life situations to gather evidence about the likelihood and consequences of feared outcomes. This helps weaken the power of anxiety-driven beliefs.
- Exposure Therapy: Gradual, controlled exposure to feared situations reduces avoidance and helps clients learn that anxiety decreases over time without catastrophic results. This is central for phobias, panic disorder, and social anxiety.
- Relaxation and Coping Skills: Techniques such as deep breathing, progressive muscle relaxation, and mindfulness are taught to manage physiological symptoms of anxiety.
CBT for Depression
CBT addresses depression by interrupting negative thought cycles and encouraging engagement in positive, rewarding activities. Key components include:
- Identifying Negative Thought Patterns: Clients learn to spot depressive thinking, such as hopelessness or self-criticism, and challenge these thoughts with more realistic appraisals.
- Behavioral Activation: Therapists encourage clients to gradually re-engage in activities that provide a sense of accomplishment or pleasure, countering the withdrawal and inactivity common in depression.
- Problem-Solving Skills: CBT helps clients develop practical strategies for addressing life problems that contribute to depressive symptoms.
Benefits of CBT for Mental Health
CBT is one of the most widely researched and effective forms of psychotherapy for a broad range of mental health conditions. Its benefits include [1]:
- Proven Effectiveness
- Skill Development
- Improved Quality of Life
- Structured and Goal-Oriented
- Self-Help and Empowerment
- Flexibility
- Broad Applicability
CBT offers practical tools, rapid symptom relief, and long-term strategies for managing mental health, making it a preferred and accessible therapy for many individuals.
CBT vs. Other Therapy Approaches
This table provides a summary of differences between CBT and other approaches:
| Feature/Aspect | CBT | Psycho-dynamic Therapy | Humanistic Therapy | Other Approaches (e.g., DBT, IPT) |
| Structure | Highly structured, goal-oriented, includes homework | Open-ended, less structured | Client-centered, flexible | Varies (DBT is structured; IPT is focused) |
| Focus | Present-focused; addresses current thoughts/behaviors | Explores unconscious and past experiences | Personal growth, self-actualization | Varies by approach |
| Duration | Short- to medium-term (often 12–20 sessions) | Often long-term (months to years) | Varies | Varies |
| Techniques | Identifying/changing thoughts, behavioral experiments | Free association, dream analysis, transference | Empathy, unconditional positive regard | Mindfulness (DBT), relationship focus (IPT) |
| Homework/Practice | Regular assignments between sessions | Rarely uses homework | Not typical | Varies |
| Best for | Anxiety, depression, OCD, PTSD, insomnia, etc. | Complex, deep-seated emotional issues | Self-esteem, self-growth | DBT: emotion dysregulation; IPT: relationships |
| Evidence Based | Strong research support for many conditions | Effective for some issues, less structured evidence | Supportive evidence | DBT and IPT also evidence-based |
What to Expect in CBT Sessions
CBT is typically structured, short-term (often 8–20 sessions), and focused on skill-building.
CBT sessions follow a clear, structured format designed to help you get the most from therapy. Here’s what you can typically expect [5]:
Check-in: Each session usually starts with a brief update on your mood, recent experiences, and any changes since the last meeting. This helps maintain continuity and focus.
Agenda Setting: You and your therapist collaboratively decide on the main topics or problems to address during the session, often reviewing any homework from the previous week.
Working the Agenda: The bulk of the session is spent discussing the agreed-upon issues, learning new skills (like challenging negative thoughts or practicing relaxation techniques), and applying CBT strategies to real-life situations.
Homework Assignment: At the end of the session, you’ll typically be given practical exercises or tasks to work on before your next appointment. This might include tracking thoughts, practicing new behaviors, or completing worksheets. Clients are encouraged to practice new skills between sessions through homework assignments, such as journaling, thought records, or exposure tasks.
Session Review and Feedback: Sessions usually conclude with a brief summary and an opportunity for you to provide feedback or discuss how you felt about the session.
This structured approach helps keep therapy focused, collaborative, and effective, making it easier for you to track your progress and practice new skills in everyday life.
Finding the Right CBT Therapist
Finding the right CBT therapist involves a few key steps to ensure a good fit and effective treatment:
- Credentials & Specialization: Look for a licensed mental health professional (psychologist, psychiatrist, or licensed therapist) with specific training in CBT. Check their background and certifications.
- Experience with Your Concerns: Ensure they have experience treating your specific issue (e.g., anxiety, depression, OCD, PTSD).
- Therapeutic Approach: CBT is structured and goal-oriented; confirm they actively use CBT techniques (e.g., cognitive restructuring, exposure therapy, behavioral activation).
- Personal Fit: A strong therapist-client relationship is essential. Schedule a consultation to assess comfort level, communication style, and trust. Some CBT therapists provide culturally responsive CBT for individuals from certain backgrounds or communities (e.g., faith-based CBT, culturaly-sensitive CBT).
- Practical Considerations: Check availability, cost, insurance coverage, and whether they offer in-person or online sessions.
- Reviews & Referrals: Seek recommendations from trusted sources (doctors, friends) or read professional reviews.
- Progress Monitoring: A good CBT therapist tracks progress and adjusts strategies as needed.
Why Choose Corner Canyon Health Centers?
Treatment for mental health conditions and trauma is available in Utah. Are you or a loved one looking for a compassionate space to heal from anxiety, trauma, PTSD, other mental health conditions, or addictions? Our licensed trauma-informed professional therapists and counselors at Corner Canyon Health Centers can provide compassionate help using a range of therapeutic and holistic techniques.
Reach out to our Admissions team now at Corner Canyon. We’re in a peaceful setting bordered by the beautiful Wasatch Mountains.
Sources
[1] American Psychological Association. n.d. What is Cognitive Behavioral Therapy?
[2] InformedHealth.org. Cologne, Germany: Institute for Quality and Efficiency in Health Care (IQWiG); 2006-. In brief: Cognitive behavioral therapy (CBT) [Updated 2022 Jun 2].
[3] Chand, S. et al. Cognitive Behavior Therapy. [Updated 2023 May 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025.
[4] CAMH. Cognitive behavioural therapy.
[5] Beck Institute for Cognitive Behavioral Therapy. Video. Structure of a CBT Session.
