Cognitive Behavioral Therapy (CBT) is a widely used and evidence-based form of psychotherapy that focuses on the interconnection between thoughts, feelings, and behaviors. Developed in the 1960s by Dr. Aaron Beck, CBT has since become one of the most researched and effective treatments for a wide range of mental health issues and behavioral problems.

At its core, CBT is based on the idea that our thoughts and interpretations of events significantly influence our emotional responses and behaviors. By identifying and modifying dysfunctional thought patterns and behaviors, individuals can achieve significant improvements in their mental health and overall well-being.

How CBT works

The CBT Triangle

Thoughts, feelings, and behaviors influence each other. Change one and the others shift.

Thoughts

‘I'm going to embarrass myself.’

Feelings

Anxiety, dread, racing heart.

Behaviors

Avoid the meeting, cancel plans.

CBT interrupts the loop at any corner, most often by testing the thought.

A CBT Thought Record

The core CBT exercise: catch the thought, weigh it against the evidence, and write a fairer one.

1
Situation
A meeting where I have to present.
2
Automatic thought
"Everyone will see I have no idea what I am doing."
3
Evidence
For: I stumbled once last year. Against: I prepared, and past talks went fine.
4
Balanced thought
"I might be nervous, and I know this material."

What to expect

CBT often involves homework assignments and skill-building exercises, empowering you to become an active participant in your own recovery. Courses of CBT are typically time-limited (around 12 to 20 sessions), and the skills learned can be applied long after therapy has ended, providing tools for managing future challenges and preventing relapse.