Cognitive Behavioral Therapy or CBT is a popular talk therapy. But instead of talking about everything, CBT involves the patient and therapist discussing specific problems and setting goals. It focuses on the current problems, how the patient thinks and acts now rather than digging up the past. The therapist works with the patient to find solutions to their current problems. Cognitive behavioral therapy has been found to be particularly effective in helping people with anxiety and depression.

What is cognitive behavioral therapy?

Cognitive behavioral therapy (CBT) is a type of psychotherapy that aims to change patterns of thinking or behavior that cause people’s problems, and change the way they feel. CBT is based on the concept that our thoughts, feelings, and behaviors are interconnected, and that changing negative thoughts and behaviors can lead to improvements in mood and functioning, explains psychiatrist Dr Rahul Rai Kakkar. It is typically short-term and goal-oriented, focusing on specific problems and using a hands-on, practical approach.

Cognitive behavioral therapy is a talk therapy. Image courtesy: Shutterstock

It all started in the 1960s when American psychiatrist Aaron Beck developed CBT. Since then, it has been found to be effective in treating psychiatric disorders including depression, anxiety disorders, personality disorders, eating disorders, and substance abuse, according to a research published in StatPearls in 2023.

What are the types of cognitive behavioral therapy?

Here are some of the types of CBT:

• Cognitive therapy: Focuses on identifying and changing inaccurate or distorted thinking patterns.
• Rational Emotive Behavior Therapy (REBT): Focuses on resolving emotional and behavioral problems by challenging and changing irrational beliefs.
• Dialectical Behavior Therapy (DBT): Integrates CBT techniques with mindfulness practices; often used for borderline personality disorder.
• Acceptance and Commitment Therapy (ACT): Encourages acceptance of thoughts and feelings rather than fighting them, and committing to actions aligned with personal values.

What are the techniques used in CBT?

Common techniques include:

• Cognitive restructuring or reframing: Identifying and challenging negative thoughts and replacing them with more balanced thoughts.
• Behavioral activation: Trying to improve mood by encouraging engagement in positive activities
• Exposure therapy: Gradually exposing people to feared situations to reduce anxiety.
• Mindfulness: Encouraging awareness and acceptance of the present moment.
• Problem-solving: Teaching strategies to effectively handle difficult situations.
• Relaxation techniques: Trying out methods like deep breathing, and guided imagery to reduce stress as well as anxiety.

What are the benefits of CBT?

CBT offers benefits such as:

1. Effectiveness

It has been proven to be an effective form of psychological therapy. CBT can help in improving symptoms in people with anxiety, obsessive-compulsive disorder and post-traumatic stress disorder, according to an analysis published by Wiley in 2018.

2. Short-term

The overall course of cognitive behavioral therapy is relatively shorter. You will typically need five to 20 sessions in total. When it comes to talk therapy, usually people are told to go for 16 to 20 sessions.

3. Empowering

CBT teaches practical strategies and skills that can be used long after the therapy ends, says Dr Kakkar. Playing an active role in their own healing may be empowering to people who go for CBT.

4. Helps to develop coping skills

CBT stresses on helping people learn to be their own therapists. There are exercises in the CBT session as well as homework exercises, so people find it helpful to develop coping skills. This way, they can learn to change their own thinking, problematic emotions, as well as behavior, according to the American Psychological Association.

Cognitive behavioral therapy can help people with depression, and anxiety. Image courtesy: Freepik

How to get started with cognitive behavioral therapy?

To start CBT, do the following:

• Look for a licensed mental health professional trained in CBT.
• Discuss your symptoms, goals, and any concerns you have about therapy.
• Work with your therapist to come up with specific goals for your treatment.
• Attend sessions regularly and be open to assignments.

What to keep in mind before starting CBT?

Before starting CBT, consider the following:

• Be ready to actively participate in the therapy and complete homework.
• Understand that change takes time and effort.
• Be honest with your therapist about whatever you think and feel.
• Be willing to try new strategies and techniques.
• Ensure you feel comfortable with your therapist to build a trusting relationship.

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