What is Cognitive Behavioral Therapy (CBT)?

Written By Keri Southall

What Is Cognitive Behavioral Therapy (CBT)?

Mental health has become a growing conversation—and for good reason. More people are reaching out for help, and one of the most widely used and researched methods of therapy is Cognitive Behavioral Therapy, or CBT.

But what exactly is CBT? And how can it help?

🧩 The Basics of CBT

Cognitive Behavioral Therapy is a type of talk therapy that helps people identify and change unhelpful patterns of thinking and behavior. It’s based on a simple idea:

“The way we think affects the way we feel and behave.”

So, if you can change your thoughts, you can often change how you feel and what you do.

💭 Thoughts – Feelings – Behaviors

CBT looks at the connection between three key parts of our experience:

  • Thoughts – What we tell ourselves (“I’m not good enough,” “They must hate me”)

  • Feelings – The emotions we feel (anxiety, sadness, frustration)

  • Behaviors – How we respond or act (avoiding people, shutting down, overreacting)

CBT helps you spot the patterns, challenge the unhelpful thoughts, and replace them with healthier ones.

🛠️ What Happens in CBT?

CBT is usually structured and goal-focused. In sessions, you might:

  • Learn how to recognize automatic negative thoughts

  • Practice reframing those thoughts into more balanced ones

  • Keep a thought journal or use worksheets

  • Set goals and track progress

  • Learn coping strategies (like breathing exercises or problem-solving tools)

It’s often short-term—around 6 to 20 sessions—and can be done one-on-one, in a group, or even online.

🌱 What Can CBT Help With?

CBT has been proven effective for a wide range of mental health conditions, including:

  • Anxiety disorders

  • Depression

  • PTSD

  • OCD

  • Phobias

  • Eating disorders

  • Insomnia

  • And even chronic pain or stress

It’s not just for diagnosis-level issues—it’s also a helpful tool for everyday stress, self-doubt, or relationship struggles.

⚡ Why CBT Works

CBT is one of the most evidence-based therapies out there. It gives people tools they can take outside the therapy room—practical skills to handle life’s ups and downs more effectively.

It doesn’t dwell too much on the past. Instead, it focuses on what you’re thinking and doing right now—and how to change that to feel better moving forward.

In Conclusion

CBT isn’t a magic cure, but it’s a powerful method for building self-awareness, improving mental clarity, and developing resilience. Whether you're dealing with anxiety, depression, or just want to understand yourself better, CBT offers real, usable strategies for change.

Curious to try it out? You can start by simply noticing your thoughts—and asking, “Is this helpful?”

Keri Southall
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