Therapy Approaches: What is CBT?

A Quick Look at Cognitive Behavioral Therapy (CBT)

Sometimes it’s hard to make sense of why we feel the way we do. We might find ourselves stuck in patterns where we feel anxious, unmotivated, overwhelmed, or react in ways that don’t really reflect who we are. Cognitive Behavioral Therapy (CBT) offers a clear, practical way to understand those patterns and begin shifting them.

CBT is a structured, evidence-based approach that’s been widely used across many areas of mental health. It helps people recognize the connection between their thoughts, emotions, and behaviors, and offers concrete tools to create meaningful, lasting change.

In the sections below, you’ll find an overview of how CBT works, what sessions tend to look like, and who it may be a good fit for.

The Big Ideas Behind CBT

CBT is based on a simple but powerful idea: the way we think affects how we feel, and how we feel influences what we do. It’s easy to get caught in patterns where negative thoughts lead to painful emotions, which then show up in how we behave, sometimes in ways that don’t really serve us.

CBT helps us slow down and take a closer look at those thoughts. Some of them might come from old core beliefs we've picked up over time, often from childhood, or past experiences. Others might be more automatic, like quick, negative thoughts that pop up without us even realizing. When we start noticing these patterns, we can begin to shift them, and that can change the whole cycle.

One of the most hopeful things about CBT is that it sees people as capable of change. You don’t have to stay stuck in old ways of thinking or reacting. With a little practice, you can learn to respond to challenges in healthier, more balanced ways. As your thinking becomes clearer and more flexible, it often becomes easier to manage emotions, make decisions, and move through life with a greater sense of control and confidence.

What CBT Looks Like in Session

CBT is a very collaborative and structured approach. During a session, this may look like your therapist helping you identify unhelpful thought patterns and examine the evidence for and against those thoughts. You’ll work together to recognize "cognitive distortions" which include common thinking traps like all-or-nothing thinking or catastrophizing. Once these are identified, you will then practice reframing those thoughts in a more balanced, realistic way. These shifts take time and practice, which is why you might be encouraged to use thought records or journaling between sessions to track your progress and notice changes in real-time.

Additionally, relaxation and stress reduction techniques are often integrated into CBT to help manage strong emotions. This can include deep breathing, progressive muscle relaxation, or guided imagery, all of which are tools that help ground you in the moment and regulate your nervous system during times of overwhelm.

When you're feeling anxious or depressed, even simple activities can feel exhausting or overwhelming. CBT uses tools like behavioral activation or activity scheduling to gently help you re-engage with your life, one step at a time. This might mean adding small, manageable activities to your day that bring a sense of purpose or joy, or gradually facing avoided situations to reduce fear and build confidence.

Other techniques you might encounter include skills training (like learning how to assert yourself in relationships), role-playing scenarios to prepare for difficult conversations, or practicing positive self-statements to reinforce a more compassionate inner voice. Sessions often feel focused and active, but still supportive. You and your therapist are not just talking, you're learning and trying things out together.

Who Might Benefit Most from CBT

Cognitive Behavioral Therapy (CBT) has been shown to be highly effective for a wide range of mental health concerns, including depression, various anxiety disorders such as social anxiety, phobias, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), and eating disorders. It’s also helpful for individuals experiencing persistent stress, low self-esteem, grief, chronic worry, or difficulty managing anger.

CBT works especially well for people who feel stuck in negative thinking patterns or who want practical tools to better manage their emotions and behaviors. It’s a structured, goal-focused approach that encourages active participation and is ideal for those looking to better understand how their thoughts, feelings, and behaviors are connected. Whether you're facing a specific mental health diagnosis or simply navigating a challenging period in life, such as relationship issues, career stress, or major life transitions, CBT can offer supportive and effective strategies for change.

What Makes CBT Helpful

Due to its structured and collaborative nature, CBT is often a shorter-term therapy. Many clients appreciate that they can focus on a specific concern and work through it with their therapist using concrete tools and clear steps.

CBT empowers clients to become their own therapists in many ways. Over time, you’ll not only understand your patterns better, but also feel more confident in your ability to manage them outside of session. It's a practical, evidence-based approach that doesn’t just explore problems, it offers tools for meaningful change.

What to Keep in Mind

While CBT can be incredibly effective for many people, it might not be the best fit for everyone. If you're someone who is looking to deeply explore your past or process long-standing emotional wounds without a focus on present-day strategies, a different approach may feel more aligned with your needs.

CBT is also active and collaborative. It often includes exercises between sessions, like journaling or tracking your thoughts. If you're not comfortable with this level of participation or aren’t in a place where you want to engage with homework, CBT might not feel like the right fit at this time, and that's okay. Every therapeutic approach offers something different.

Key Takeaways

CBT is a structured, collaborative, and evidence-based approach to therapy that helps people identify unhelpful thought patterns and learn skills to manage their emotions and behaviors more effectively. It’s focused on the present and future, and can be especially helpful for people who want to feel more in control of their inner world. At Bloom and Heal Therapy, Rachael and Ashlyn offer CBT services. If you’re curious about how CBT might help you, we’d be happy to answer any questions or help you get started.