What is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy (CBT) is a structured, goal-oriented psychotherapy approach that helps individuals identify destructive and distressing thought patterns that negatively impact their emotions and behaviors. It also teaches them how to replace these patterns with more constructive and positive alternatives.

The Goals of Cognitive Behavioral Therapy (CBT)

CBT aims to:

• Help individuals recognize thought errors that cause anxiety and stress, encouraging them to reassess these thoughts within a realistic framework.
• Equip individuals with problem-solving skills to cope with challenging situations effectively.
• Foster self-acceptance and a sense of confidence in oneself.

CBT combines elements of Cognitive Therapy and Behavioral Therapy, targeting dysfunctional thoughts, reactions, and behaviors to replace them with more positive and functional ones.

What Psychological Issues Can CBT Address?

CBT is a short-term psychotherapy method focused on current beliefs and cognitive distortions. It is effective in addressing a wide range of psychological issues, including:

• Anxiety Disorders
• Depression
• Addiction
• Obsessive-Compulsive Disorder (OCD)
• Phobias
• Eating Disorders
• Panic Attacks
• Anger Issues
• Personality Disorders
• Grief and Loss
• Relationship Problems
• Exam Anxiety
• Stress Management
• Separation/Divorce Processes
• Post-Traumatic Stress Disorder (PTSD)

The CBT Session Process:

CBT typically involves a short-term, symptom-focused, and structured therapy process. On average, it includes 10 to 15 sessions, although the duration can vary depending on the therapist and client’s decision.

Sessions usually last around 45–50 minutes and occur weekly. Toward the end of therapy, sessions may be spaced out to every two or three weeks, depending on the therapist’s approach.

At the beginning, the therapist provides information about CBT, explaining its core techniques and concepts. This educational phase is known as psychoeducation. It helps clients understand the process, reducing uncertainties and enhancing their engagement.

As therapy concludes, the focus shifts to reinforcing the skills clients have learned, enabling them to manage challenges independently without the therapist's support.

Techniques Used in CBT:

CBT incorporates a variety of techniques, including:

• Psychoeducation
• Keeping Journals / Note-taking
• Identifying Cognitive Distortions
• Recognizing Automatic Thoughts
• Relaxation & Stress-Reduction Exercises
• Role-Playing Techniques
• Socratic Questioning
• Homework Assignments