Cognitive behavioral therapy (CBT) is an evidence based psychotherapy method that is found to be effective for a broad range of conditions. It addresses the way we think and how thought patterns contribute to psychological symptoms of depression, anxiety, trauma, and other mental health issues. It involves empowering individuals to recognize and change negative thought patterns contributing to stress and learn healthier coping strategies.

Additionally, with the recent advent of online therapy, CBT has stood out as an effective way to improve long-term mental health for individuals who may not have access to in-person therapy. Success of treatment is influenced by the therapeutic alliance and participation in therapy, both of which go a long way toward integrating coping mechanisms and improving symptom management.

What Are the Core Principles of Cognitive Behavioral Therapy?

Cognitive behavioral therapy operates on the principle that our thoughts and actions heavily influence our emotional state, and by deliberately changing our thoughts and actions a person can promote a positive mental state.

The emotions we feel and the behaviors we display frequently are determined by prior learning. In our daily experiences, people develop schemas, which are deeply ingrained patterns of memories, bodily sensations, emotions and cognitions. A schema is formed at a moment in time when a particular memory is paired with an emotion, a bodily sensation and a thought. Schemas are robust. They persist long after the moment has lapsed. People tend to process new experiences based on prior schemas, whether or not the current situation is similar or different from the original experience when the schema is learned. Getting stuck on schemas leads to intense emotions, patterns of behavior, and bodily sensations which do not match a person’s current life situation. Here is where cognitive behavior therapy may help.

What CBT does in practice is teach individuals how to recognize and challenge learned thought patterns which may not match the current situation and replace them with more constructive and balanced perspectives. For example, if someone frequently thinks, “I’m not fit enough to exercise,” they can practice identifying beliefs about themselves and their abilities. They could ask themselves, “What evidence do I have that I can’t begin exercising?” to challenge the belief directly. Then, they could replace the thought with, “I can exercise; I just need to scale to my level.” They might try walking a block each morning and go from there, working on building the habit with small, manageable steps and challenging the original belief with direct action. Old schemas are challenged, and a more flexible way of thinking about one’s life is encouraged.

How Does CBT Differ from Other Types of Therapy?

Part of what makes CBT so effective and engaging is that it’s structured, time-limited, and present-centered. This means that cognitive behavioral therapy looks at specific issues people face, comes up with structured goals to address the present problems, and offers a step-by-step plan for achieving those goals in a short time frame, often within a few months. A significant focus of CBT is skills training and working on strengths to improve confidence and self-esteem. This approach differs from psychoanalytic therapies, which focus more on past issues and how they impact one’s current mental state.

When we see movies or television shows featuring therapists, what we see most often is psychoanalytic therapy, a type of therapy championed by Freud that involves talking to the therapist about past experiences while they take notes and ask questions. While this type of therapy is still widely practiced (and a lot more nuanced than its media representation), in truth, the majority of modern therapy is behavioral in modality, and cognitive behavioral therapy is considered the first line of defense in treating mental health issues.

Each therapy modality (such as CBT or psychoanalysis) is a framework that allows therapists to use evidence-based techniques to accomplish specific goals. Each modality has specific benefits for certain disorders or populations, and everyone responds to therapy differently. In more traditional talk therapies, treatment focuses on past experiences more intently than immediate concerns. These treatments are less time-limited, meaning they can take longer to achieve goals, and goals may be broader in scope.

CBT and other behavioral therapies have research supporting their efficacy and can be considered as instructional courses on managing your mental health. Sessions are structured and goal-oriented, allowing you to participate in psychoeducation, learn effective coping strategies, and practice skills in real-time. The tools you learn in CBT last a lifetime, meaning that you can gain both short-term relief from symptoms and long-term strategies to manage your mental health.

Who Can Benefit from CBT?

CBT is a versatile therapy that can help many individuals dealing with mental health issues and has a wealth of research supporting its efficacy across conditions. It has the most research supporting it’s effectiveness with:

• Depression
• Anxiety Disorders
• Schizophrenia
• Mild forms of Autism Spectrum Disorder
• Body Dysmorphia (Somatoform Disorders)
• Eating Disorders
• Substance Use Disorders
• Anger Control Problems
• Chronic Pain and Fatigue

Additionally, individuals without diagnosed mental health conditions can benefit from CBT, where they can learn effective coping strategies, relaxation techniques, and skills training to improve emotional regulation, self-esteem, and confidence.

Effectiveness of CBT in Different Formats

In comparing online, in-person, and group therapy, cognitive behavioral therapy is effective in all three formats, with the most research supporting its efficacy in treating depression online. The most significant influences in the success of therapy online or in person are having a strong relationship with the therapist and remaining consistent in therapeutic practices. Consistency and communication provide a strong foundation for success in therapy.

Get Started On Your Journey to Cognitive Behavioral Therapy

CBT is a powerful tool that helps individuals understand and change unconstructive patterns of thinking that contribute to poor mental health. Whether you’re dealing with anxiety, depression, or want to improve your self-esteem, CBT offers practical, evidence-based strategies that can lead to lasting and meaningful improvements in mental health.

At Start My Wellness, we’re dedicated to empowering you to manage your mental health through personalized and accessible therapy options. We understand that every individual’s needs are unique, and we offer tailored interventions to ensure you receive the most effective treatment.

If you’re ready to start improving your mental well-being with CBT, call us today at (248)-514-4955 and schedule an appointment. We’ll ask you questions about your condition. Let’s work together to create a brighter, healthier future for you.

Sources

1. Start My Wellness: Top 5 Benefits of CBT for Anxiety and Depression
2. Start My Wellness: The Science Behind CBT: Why it Works
3. Frontiers in Psychology: Why Cognitive Behavioral Therapy Is the Current Gold Standard of Psychotherapy
4. Clinical Psychology Review: Effectiveness of cognitive behavioural therapy with people who have autistic spectrum disorders: A systematic review and meta-analysis
5. Journal of JAMA Psychology: Effectiveness and Acceptability of Cognitive Behavior Therapy Delivery Formats in Adults With Depression: A Network Meta-analysis