Cognitive Behavioral Therapy (CBT) Overview

Written By Steve Drzewoszewski

What Is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy (CBT) is a structured, evidence-based form of psychotherapy that focuses on the connection between thoughts, emotions, and behaviors. CBT helps people identify unhelpful thinking patterns and behaviors, understand how they affect emotions, and learn practical skills to create meaningful change.

CBT is present-focused and goal-oriented, emphasizing what’s happening now and what can be done differently moving forward.

The CBT Model (Thoughts – Feelings – Behaviors)

CBT is based on the idea that:

  • Thoughts influence how we feel

  • Feelings influence what we do

  • Behaviors can reinforce thoughts and emotions

For example:

“I always fail” → sadness/anxiety → avoidance or withdrawal → reinforces the belief

CBT helps interrupt this cycle by changing how we think and how we act, which leads to emotional relief over time.

What CBT Focuses On

CBT works on two main areas:

1. Thoughts (Cognition)

You’ll learn to recognize:

  • Automatic negative thoughts

  • Cognitive distortions (e.g., all-or-nothing thinking, catastrophizing, mind-reading)

  • Core beliefs about yourself, others, and the world

The goal isn’t “positive thinking,” but more balanced, realistic thinking.

2. Behaviors

CBT also focuses on:

  • Avoidance patterns

  • Safety behaviors

  • Habits that maintain anxiety, depression, or stress

You’ll practice new behaviors that support long-term change, even when motivation is low.

What Happens in CBT Sessions

CBT sessions are active and collaborative. You can expect:

  • Clear goals for therapy

  • Structured sessions with a plan or agenda

  • Skill-building (not just talking about problems)

  • Between-session practice (worksheets, reflections, or small experiments)

Your therapist acts as a coach and guide, helping you test new ways of thinking and responding.

Common CBT Skills You May Learn

  • Thought records (examining and reframing thoughts)

  • Behavioral activation (increasing helpful activities)

  • Exposure techniques (gradually facing fears)

  • Problem-solving skills

  • Coping strategies for stress and emotional regulation

  • Relapse-prevention planning

These tools are designed to be used outside therapy, so progress continues in daily life.

What CBT Is Especially Helpful For

CBT has strong research support for helping with:

  • Anxiety disorders

  • Depression

  • PTSD

  • OCD

  • Panic attacks

  • Stress management

  • Insomnia

  • Substance use and relapse prevention

  • Chronic pain coping

It can be used alone or alongside other approaches (e.g., medication, MI, IFS).

What to Expect Practically

  • CBT is often time-limited (e.g., 8–20 sessions, depending on goals)

  • Progress is measured and reviewed

  • You remain in control — you choose goals and pace

  • Effort between sessions improves results

CBT works best when clients are open to trying new strategies, even when they feel uncomfortable at first.

Helpful CBT Resources (Client-Friendly)

General Overviews

Skills & Tools

Video Introductions

  • YouTube: “CBT Explained Simply” (search term)

  • TED-Ed: “How CBT Works” (introductory animations)

In Summary

CBT helps you:

  • Understand how thoughts, emotions, and behaviors interact

  • Learn practical tools to change unhelpful patterns

  • Build skills you can use long after therapy ends

It’s structured, practical, and empowering, focused on helping you become your own therapist over time.

Steve Drzewoszewski
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Dialectical Behavior Therapy (DBT) Overview
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Internal Family Systems (IFS) therapy Overview