Cognitive therapy is a structured, evidence-based approach to mental health treatment.
Here’s what you can expect:
- Goal-oriented approach
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- It’s practical and solution-focused.
- Your therapist will help you set clear, achievable goals, such as reducing anxiety, overcoming pessimistic thinking, or improving coping strategies.
- Identifying negative thought patterns
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- A key part of CBT is recognizing automatic negative thoughts that contribute to distress.
- Your therapist will help you become aware of these ideas and assess their accuracy.
- Learning to combat and reframe thoughts
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- You’ll practice replacing irrational or unhelpful thoughts with more rational ones.
- For example, instead of thinking, “I’ll never succeed,” you might learn to say, “I’ve faced challenges before and managed to get through them.”
- Behavioral strategies
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- CBT isn’t just about thoughts since it also addresses behaviors. You may work on:
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- Behavioral activation (for depression).
- Exposure therapy (for phobias and anxiety).
- Relaxation techniques (for stress management).
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- Homework and practice
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- CBT is interactive, and most therapists assign homework.
- This might include journaling thoughts, practicing relaxation exercises, or gradually exposing yourself to fearful situations.
- Short-term but effective
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- Most CBT programs last 10 to 20 sessions, though this varies based on individual needs.
- Many people notice improvements within a few sessions.
- Focus on the present
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- Unlike some forms of therapy that dig deeply into past experiences, CBT emphasizes the here and now.
- This aids in developing skills to manage current problems.
- Evidence-based and useful
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- CBT is widely supported by research for treating conditions like:
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- Depression.
- Anxiety disorders.
- PTSD.
- OCD.
- Eating disorders.
- Insomnia.
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- Requires active participation
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- Cognitive therapy works best if you’re engaged and willing to apply what you learn in real life.
- Simply attending sessions without practicing outside of therapy may limit progress.
- Long-term benefits
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- Even after therapy ends, the skills you learn can help you prevent relapses and manage future stressors.
