What is Cognitive Behavioral Therapy?
Cognitive Behavioral Therapy (CBT) is a type of psychotherapy used to treat a wide variety of mental health conditions, including anxiety disorders and depression.
CBT is the most well-researched therapy in contemporary psychotherapy literature. Traditional talk therapy can be helpful, but CBT's present-focused, problem-solving emphasis means current problems are solved more effectively and in a short amount of time.
In a nutshell, cognitive behavioral therapy (CBT) helps you learn to change your thoughts, feelings, and behaviors so you feel better. By targeting your reactions to situations, CBT can help you react more effectively in challenging situations and even learn to feel better when you are unable to change situations happening around you.
CBT: Thoughts, Feelings, and Behaviors
CBT therapy is focused on the interconnected relationship between thoughts, feelings, and behaviors. Thoughts create feelings, feelings lead to behaviors, and these behaviors intensify thoughts. Negative emotional cycles can be broken by identifying unhelpful patterns of thinking and behaving and learning how to replace them with more balanced responses.
CBT is Goal-Oriented
Unlike a lot of talk therapy, cognitive behavioral therapy is a problem-solving therapy aimed at helping you achieve your goals. The goals can be anything from getting a job to finding a romantic partner to reducing feelings of anxiety or depression. Once you meet your goal, you and your therapist collaboratively decide whether there is anything remaining to work on or to end treatment.
CBT is Present-Focused
Cognitive behavioral therapy typically focuses on present difficulties and distressing situations. This here-and-now focus allows you to solve current problems more quickly and effectively. Identifying specific challenges and focusing on them in a consistent and structured manner results in achieving greater treatment gains and achieving them in a shorter period of time than in traditional talk therapy.
CBT is Active
Cognitive behavioral therapy allows you and your therapist to work as a team, collaborating to solve problems. Rather than waiting for problems to get better after talking about them repeatedly from week to week, you can take an active role in your own treatment, using self-help assignments and CBT tools between sessions to speed up the process of change. Each session is focused on identifying ways of thinking differently and unlearning unwanted reactions.
CBT is Brief
CBT is a time-limited therapy, meaning once you feel significant symptom relief and have the skills you need for success, treatment can end. This makes CBT significantly shorter in duration than traditional talk therapy, which can last years. Many people finish CBT after just a few months of therapy sessions. However, not everyone makes significant progress in a short time; some people may need additional therapy to reduce symptoms and create lasting change. Those with serious, chronic psychological problems may need anywhere from six months to several years of treatment. However, even in these cases, CBT is generally more effective and has a shorter duration than traditional talk therapy.
CBT is Well-Researched
The most widely researched therapy that exists, over 2,000 studies have demonstrated the effectiveness of CBT for numerous psychological and medical problems. It is one of the few therapies that is scientifically proven to be effective for most problems. For more information on the kinds of problems CBT can be used to treat, explore this site using the navigation bar at the top. Follow this link to a chart comparing the effectiveness of CBT to other treatments.
CBT is Supportive
Making big changes can be difficult. Cognitive behavioral therapists take this very seriously and are dedicated to helping you along this process at your own pace, offering CBT tools in an environment of warmth and caring. Relying on the foundation of a supportive relationship, you'll feel more comfortable stepping outside of their comfort zone to achieve their goals.
When is CBT Most Useful?
CBT has been shown to be the most effective treatment for most psychological problems and disorders. Below are descriptions of CBT for some of the most common issues.
Anxiety
Coping with anxiety can be overwhelming, but CBT makes managing it more achievable. Anxiety, a natural response to perceived stress or danger, can become disruptive when persistently overwhelming, making therapy warranted. CBT is proven to be the most effective treatment for anxiety, incorporating techniques such as identifying helpful versus unhelpful thoughts, managing mental and physical tension, mindfulness, and gradual exposure to anxiety-inducing situations.
Depression
Dealing with depression can feel like an insurmountable challenge, but CBT offers a structured, goal-oriented approach to help. This therapy works to reverse negative thinking habits by setting clear objectives, which empower individuals and foster a sense of control. CBT helps clients recognize and reframe cognitive distortions while incorporating behavioral activation to reduce withdrawal from daily life and promote meaningful engagement.
OCD
Cognitive behavioral therapy (CBT) is the most proven method for treating OCD, surpassing both medication and traditional talk therapy. A key component of CBT for OCD is Exposure and Response Prevention (ERP), where a trained therapist helps you face your fears and gradually expose yourself to anxiety-inducing situations while resisting the urge to perform compulsions. Although breaking the OCD cycle can sometimes be challenging and emotionally uncomfortable, working with an experienced CBT therapist can make it much more manageable.
Insomnia and Other Sleep Problems
Insomnia and sleep disorders can significantly impact daily life, making even simple tasks feel overwhelming. Fortunately, Cognitive Behavioral Therapy for Insomnia (CBT-I) is an evidence-based approach proven to be highly effective. Unlike medication, which often provides only temporary relief, CBT-I addresses the underlying causes of insomnia by helping individuals identify and change unhelpful thoughts and behaviors related to sleep. Through techniques such as sleep restriction, stimulus control, and relaxation training, CBT-I empowers individuals to reestablish healthy sleep patterns. Overcoming insomnia can be challenging; working with an experienced CBT-I therapist can help make restful, restorative sleep achievable, and usually in six sessions or fewer.
Other Psychological Treatment Concerns Helped by CBT
CBT has been shown to be a gold-standard treatment for many other problems, some of which are listed below:
chronic pain
phobias
anger management
eating disorders
procrastination
ADHD/ADD
addiction
substance use disorder
relationship problems and couples therapy
rumination
trichotillomania
Getting Started with Treatment
Cognitive Behavioral Therapy (CBT) Treatment Explained
The first step in CBT treatment is to take psychological assessment measures designed to help your therapist understand you better. These questionnaires give your provider a snapshot of where you are and where you need to go. Using assessments throughout the course of treatment is a great way to track progress over time.
As much as your therapist is helping you, you also have to help yourself. Throughout the course of cognitive behavioral therapy, you are expected to take an active role in your progress. This means that the therapy isn't going to stop after you leave your therapist's office. Homework assignments are often assigned as a way to make sure that what you learn in the office is being applied to life outside the office.
Find a CBT Therapist Today
Get Help Now
Taking the first step toward better mental health can feel daunting, but reaching out for support is always the right decision. At Cognitive Behavioral Therapy Los Angeles, our compassionate team of expert psychologists is here to guide you through evidence-based treatments tailored to your needs. Whether you’re struggling with anxiety, depression, relationships, or other challenges, we’re ready to help you regain control and build a healthier, more balanced life. Don’t wait—your path to wellness begins with a simple call or message today.
Trusted Therapists at CBT LA
Finding a trusted mental health professional to have an open and honest working relationship is key when starting any form of psychological treatment. Our therapists are highly trained in the field of psychology, with specialized expertise in CBT. Bringing with them a wealth of knowledge and experience, our psychologists are kept up to date with the most current CBT methods to provide you with the highest level of care possible.
Break out of Unhelpful Patterns Today
If you or someone you know is struggling, CBT might be a great way to put into action better ways of coping for creating a more fulfilling life. We at Cognitive Behavioral Therapy Los Angeles invite you to break out of that cycle now by taking the first step: reach out today to schedule your first session with the right therapist for you!
For more information: New York Times Article: "Evidence That Therapy Works"
Information about different cognitive behavioral therapy exercises.