What Does CBT Stand For And How Can It Help?
- For those experiencing suicidal thoughts, please contact the 988 Suicide & Crisis Lifeline at 988
- For those experiencing abuse, please contact the Domestic Violence Hotline at 1-800-799-SAFE (7233)
- For those experiencing substance use, please contact SAMHSA National Helpline at 1-800-662-4357
If you have looked into therapy at all, you may have come across the acronym “CBT” and wondered what it stood for? CBT stands for cognitive behavioral therapy. It is a form of talk therapy with a focus on helping clients gain a deeper understanding of how their thinking patterns impact their behaviors, emotions, and experiences in everyday life.
Cognitive behavioral therapy, or CBT, is one of the most popular forms of psychotherapy, helpful for treating numerous mental health issues. It's an evidence-based treatment, meaning plenty of psychological research has supported its success.
The term “therapy” can be used a lot, but many people don't fully understand its scope. Therapy is not a "one size fits all" approach. So, while CBT may have worked well for your friend, it might not give you the same results. It’s always important to work with a licensed therapist to ensure you are getting the right form of treatment for you, and that you are not biased towards treatment plans that you may have heard a lot about but may not be effective for your specific situation.
Just as you should trust your doctor to properly diagnose and treat a physical condition, it's important to allow your therapist to recommend the best therapy. After all, this is the expert you are going to for help. You can express your interest in CBT, but be open to other forms of therapy and other treatments if your therapist does not believe CBT is right for you.
How CBT works
The core principles of CBT are based on the premise that our cognitive thought affects our feelings, which affect our behaviors. For example, you may think if you go to a party, everyone will ignore you, so you feel anxious and defeated, and thus decide you will not go to the party. Establishing the link between thoughts, feelings, and behaviors is an essential component of CBT. Other therapies may start by focusing on emotions rather than thoughts, which may and might work to help a client feel less anxious at first. However, helping a client to adjust their thought patterns may be more useful in the long run.
Why is CBT so widely used?
Proponents of CBT, argue that not only is CBT more effective, it is a straightforward therapeutic method that most clients can easily understand. It may be easier for clients to clearly state and examine their thoughts than to try to explore a feeling. With conditions such as chronic depression, it's imperative to identify and examine all the thoughts that are part of the condition, as there is likely not going to be just one.
It is a type of psychotherapy that helps the client focus on the connection between thoughts, emotions, and behaviors. CBT works to aid clients in monitoring and understanding their thoughts and understanding the ways in which their thoughts may create the feelings and behaviors they find uncomfortable or problematic. CBT therapists teach their clients new skills for identifying negative thinking and shifting their automatic thoughts to more helpful thoughts.
What does Cognitive Behavioral Therapy treat?
Cognitive behavior therapy has been used successfully to treat a variety of mental health conditions, including depression, anxiety disorders, depression, anxiety, obsessive-compulsive disorder (OCD), panic disorder, post-traumatic stress disorder (PTSD), various phobias, eating disorders, sleep problems, and substance abuse. CBT has also been shown to help people with medical conditions like irritable bowel syndrome, chronic fatigue syndrome, and chronic pain conditions.
In treating all of these conditions, CBT helps clients change irrational or unhealthy thoughts to rational, healthy ones, which then reduces negative feelings and increases positive behaviors.
Continuing with the party example described above, the client could say to themselves, "There is no reason to believe that everyone will ignore me at the party. If for some reason I feel like I am being left out, I can talk to my friend Rachel since I know she will be there. I can do this." Rationalizing through their thoughts may help the client to feel less anxious and defeated and make them more likely to attend the event. In other words, CBT helps people change patterns of thought to produce new emotions and different behaviors.
How can CBT be effective for those without a mental illness?
You do not have to be diagnosed with a mental health condition to benefit from CBT. Skills that are taught in CBT include stress management, increased self-awareness, challenging unhelpful thinking patterns, and learning how to challenge unhelpful thinking patterns to improve overall well being in daily life.
Some people start therapy sessions to learn how to better respond to challenging situations or emotional experiences, such as a divorce, the loss of a loved one, or an accident. Feeling anxious can be a natural response to life changes, and CBT can be an effective short term therapy to help individuals through stressful times and improve overall quality of life.
Factors that influence the effectiveness of CBT
The more complicated answer to CBT's effectiveness depends on a variety of factors. The client has to commit to working on the skills their therapist teaches them in their day-to-day life, all week, not just in session. This commitment requires the client to examine and challenge thoughts continuously. The client has to believe therapy can work for them and be willing to explore changes. The client also must have some patience. It takes time to change thought patterns. If you go into CBT expecting significant success after one or two sessions, you are likely to be frustrated. Learning if CBT is right for you, as opposed to other forms of therapy, involves talking with someone with proper training in CBT for an evaluation and then beginning the work.
Many people choose between CBT, medication, or a combination of the two. This choice can depend on your unique situation and the advice of your doctor and therapist. CBT has been shown to be an effective treatment with and without medication.
Is Cognitive Behavioral Therapy effective?
A 2012 systematic review of five studies on CBT treatment for people with chronic insomnia reported that there was moderate evidence that CBT could have better long-term results than pharmaceuticals. According to the review, medications may be more effective for helping people with insomnia fall asleep on a short-term basis, while CBT can help them make changes to their daily routine and behavioral patterns for the long-term improvement of their symptoms.
What does cognitive behavior therapy involve?
Different therapists may proceed differently using CBT, often depending on the needs of the patient. CBT is typically introduced with an explanation of the process, the length of time that may be necessary for treatment, and a full exploration of underlying thoughts that may be causing the presenting problem.
CBT incorporates journaling, relaxation techniques, learned coping skills, the use of homework to record feelings and thoughts, journaling, relaxation techniques, learned coping skills, and in some cases, mindfulness.
Examples of healthy coping skills taught in CBT therapy include:
- Taking deep breaths
- Self-monitoring
- Behavioral activation
- Journaling
- Progressive muscle relaxation
Understanding cognitive distortions
The basic premise of CBT is that cognitive distortions lead to negative feelings and behaviors, and these distortions must be challenged. Magnification is a common example of one such distortion. If a person experiences a negative event, they may magnify the event in their head until it seems insurmountable instead of what it truly is: a single event and a solvable problem.
Emotional reasoning is another example of cognitive distortion is called emotional reasoning. Emotional reasoning is the cognitive belief that an emotional reaction proves something is true, creating an “emotional truth”. CBT can help people learn that their emotions are not facts. Exposure therapy and other behavioral experiments may be used in therapy to help challenge these types of cognitive distortions and replace them with more realistic thoughts.
Cognitive reframing: The key technique in cognitive behavioral therapy
There are many different exercises your therapist may teach you many different exercises to help you challenge these thoughts. One possible exercise involves writing down the thought and then looking at the evidence. Is there any information that supports this negative thought? Is there evidence that disproves the negative thought? If the worst thing happens, then what?
The purpose of the exercise is to take the power of these overwhelming feelings and learn to view problems as solvable. There are many other exercises your therapist can do with you. As mentioned before, CBT as a whole is not a one size fits all, and neither are the various techniques and exercises that are part of CBT.
Choosing a CBT therapist
When selecting a CBT provider, you should look for a licensed therapist who has practical experience and training with CBT techniques. It's also a good idea to find a therapist who has experience using CBT with your specific mental health concern, such as anxiety or depression. You can ask potential therapists about their training and experience with CBT and what issues they work with most successfully.
If you're unable to locate a therapist who offers CBT in your area, BetterHelp is an online therapy platform that may be a solution. BetterHelp hosts thousands of therapists who utilize CBT in video, phone, and chat sessions. The user-friendly platform makes it easy to browse therapists and find a good match for your needs.
Online cognitive behavioral therapy is just as effective as face-to-face therapy according to recent studies. In fact, a University of Zurich study found it to be more effective in the medium and long-term than in-person therapy, with just no more depression able to be detected in 57% of clients at 3 months post-treatment, compared to just 42% of in-person therapy users. Another study, which actually reviewed 373 studies of internet-based cognitive behavioral therapy (ICBT), found it to be particularly effective in treating mental health conditions like depression, general or severe anxiety, social anxiety, PTSD, mood disorders, and other conditions that can make it difficult to get to in-person sessions.
What’s more, BetterHelp tends to be cheaper than traditional in-person therapy. This is because you don’t have to commute or pay for transportation to get to and from sessions, and our therapists don’t have to pay to rent out office space. Additionally, sessions can be conducted anytime, anywhere, via a variety of mediums – phone call, video chat, instant messaging/texting, or live voice recording can all be used.
Takeaway
What does CBT mean in relationships?
Cognitive behavioral therapy (CBT) is a popular, evidence-based method of psychotherapy used for treating a wide range of mental health issues. It empowers individuals to identify and challenge negative thought patterns and behaviors, replacing them with healthier ways of thinking and acting. CBT can also be modified for use in family and couple's therapy—aiding in the improvement of relationships in several ways:
Individuals might use CBT to cultivate a greater sense of presence in the relationship, ensuring that partners feel heard and acknowledged during conflict.
CBT can help individuals in relationships develop better communication, active listening, and conflict-resolution skills through mindfulness. When partners learn to become more mindful of their patterns of thoughts and behaviors, it makes it easier to recognize when those patterns may create problems with communication and problem-solving.
It can also help alleviate anxiety symptoms that can take a toll on interpersonal relationships. Chronic worry, unmanaged stress, and other byproducts of anxiety can create tension and irritability that can cause pressure and conflict between partners. When partners learn to manage their own anxiety using CBT, it can have a significant impact on the quality of their relationship.
CBT is effective in helping people manage symptoms of mood disorders, like depression and bipolar disorder, that might create challenges in relationships. These might include a lack of motivation, low energy, and diminished libido. Easing these symptoms can help individuals engage more healthily with their partners and build stronger connections.
What does CBT stand for in learning?
In education and learning, CBT stands for computer-based training. It's a method of teaching that uses computer programs to deliver content. It can be used to train employees in a workplace environment, students in school, and within other learning contexts.
When is CBT not appropriate?
While it can be used to treat many mental health issues, CBT may not be appropriate for everyone. For example, some people with more complex mental health issues, such as complex PTSD or personality disorders more deeply rooted in emotional trauma, might not respond to its techniques. People with such disorders might find that CBT doesn't address the emotional depth of their issues, and they might benefit more from other trauma-informed therapies.
This approach might not be beneficial, or may even be harmful, for people experiencing discrimination or bigotry. CBT emphasizes how our thoughts influence our emotions and actions. For some, this can feel like the responsibility for their mental health lies entirely on their shoulders when, in fact, they have little control over the external influences causing psychological distress. For similar reasons, CBT might be ineffective or harmful for people living with chronic pain or disabilities.
How is CBT used in everyday life?
Aside from treating mental health disorders, cognitive behavioral therapy can help individuals face many challenges in everyday life, such as stress, negative thinking, communication challenges, and struggles with self-actualization. Here are some common skills one can learn from CBT that help in everyday life:
Behavioral and emotional regulation
Recognizing and reframing negative thought patterns
Recognizing and challenging irrational beliefs
Conflict-resolution and problem-solving
Effective communication
Assertiveness
Behavioral activation
Mindfulness
Overcoming fear
Coping with loss, grief, and significant change
Setting and achieving goals
How does CBT explain human behavior?
According to CBT, human behavior results from an ongoing, multi-directional relationship between thoughts, emotions, and behaviors. The cognitive model focuses on how our thoughts influence feelings and behaviors and how changing our thoughts can lead to more positive, productive emotional and behavioral responses. Here are some examples of how cognitive-behavioral theory explains human behavior:
Thoughts, emotions, and behavior
CBT operates on the foundational belief that many emotional and behavioral difficulties are the result of distorted or irrational thinking. For example, you might get negative feedback at work that causes you to doubt your capabilities. These negative thoughts may cause feelings of anxiety and hopelessness that deter you from taking on new tasks and cause you to isolate yourself or stop trying to improve. According to CBT, if you can change the thought from "I'm not good at my job" to "This is an opportunity to learn and improve," the emotional response becomes more manageable (feeling motivated or encouraged), and the behavior shifts (taking steps to improve your skills).
Core beliefs and automatic thoughts
CBT also assumes that core beliefs and automatic thoughts drive human behavior. Core beliefs are formed through life experiences. They can be positive ("I am capable") or negative ("I'm not good enough"). Core beliefs shape how we interpret our experiences. Automatic thoughts are typically automatic and emerge as a reflection of our core beliefs. If your core beliefs are negative, they lead to negative thoughts when faced with a challenge. For example, you might make a small mistake, and because of a core belief that you're a failure, you immediately think, "I knew I was going to fail." This can leave you feeling overwhelmed and discouraged and lead to self-defeating behaviors.
Cognitive distortions
CBT recognizes "cognitive distortions"— biased ways of thinking that can contribute to negative emotions and unhelpful behavior. Some common cognitive distortions include catastrophizing (expecting the worst outcome), personalization (blaming yourself for things outside your control), and overgeneralization (making broad conclusions based on a single event). By recognizing these distortions, individuals can challenge and change their thought patterns. For example, you might be late to a commitment one time and think, "No matter how early I leave, I'm still never on time." As a result of this thought, you might feel defeated and stop trying to improve your punctuality.
Behaviors influence thoughts and emotions
While CBT heavily emphasizes changing thoughts, it also recognizes the behavioral aspect of human experience. It suggests that altering your behavior can change your thoughts and emotions. For example, a person with social anxiety may avoid social situations because they believe they will be judged. CBT helps them gradually face these situations (exposure therapy) to experience that their fears may be unfounded, which in turn reduces anxiety and challenges their opposing beliefs. This behavioral change leads to a cognitive shift, as the person's belief ("Everyone will judge me") starts to change based on positive real-world experiences.
Emotional regulation and problem-solving
Human behavior in CBT is also explained by an individual's ability to handle stress, solve problems, and regulate emotions. CBT teaches coping mechanisms and problem-solving skills to handle challenges more effectively. When people feel more in control of their problems, their behaviors tend to be more adaptive. For example, when faced with a stressful situation, instead of reacting impulsively, CBT helps the individual identify the source of stress, develop a plan, and respond thoughtfully instead of reacting.
What is CBT in dating?
Dating can bring up insecurities, anxiety, and negative beliefs about oneself or others. CBT can offer individuals tools to effectively navigate these challenges by recognizing and modifying unhealthy thought patterns, behaviors, and emotional responses. Within a dating context, CBT can help you:
Challenge negative beliefs about dating or yourself
Build confidence through behavioral changes
Identify patterns in dating behavior
Improve communication skills
Productively handle rejection and breakups
Set healthy boundaries
Reduce overthinking and insecurity
Is it okay to cry in CBT?
Yes, it is entirely okay to cry during cognitive behavioral therapy. Emotional expression, including crying, is a natural, healthy part of the therapeutic process. CBT often involves talking about deeply personal and challenging topics, which can evoke intense emotions—and crying can provide the catharsis sometimes needed to release psychological tension and process those emotions.
Why don't people like CBT?
While CBT is widely regarded as an effective treatment for many mental health conditions, some people may find it challenging or not suited to their preferences for several reasons. Here are some common reasons why people might not like or respond well to CBT:
It's structured and directive: CBT focuses on specific goals, exercises, and homework. Some individuals may prefer a more open-ended or exploratory approach to therapy where they can delve into their feelings at their own pace.
It focuses on present issues over the past: CBT tends to focus on current thoughts and behaviors rather than digging deeply into past traumas or childhood experiences. This may feel limiting for some, especially if they believe that understanding their past is essential for healing.
It requires considerable effort and active participation: CBT often involves "homework," like practicing skills learned in therapy, keeping thought records, or completing exercises between sessions. For some, this can feel burdensome or too much like schoolwork, especially if they struggle with motivation or time constraints.
It may seem superficial: For some, CBT's focus on the "here and now" and changing thought patterns might feel superficial or too simplistic for complex emotional or existential struggles. They may feel CBT doesn't address deeper issues, like meaning, purpose, or core identity.
It's time-limited in nature: CBT is often designed to be short-term and solution-focused. While this works well for many, others may need more time to process their experiences and build a deeper connection with their therapist.
It places a heavy emphasis on positivity: While CBT focuses on identifying and challenging negative thought patterns, some may perceive this as forcing a positive mindset, which can feel invalidating or unrealistic, especially during times of deep emotional distress.
How does CBT help students?
CBT provides students with tools to manage stress, anxiety, and negative thinking patterns, which are common challenges in academic environments. It helps improve emotional well-being, increase focus, and boost self-confidence. CBT also teaches problem-solving skills and coping strategies, enabling students to break down overwhelming tasks, set achievable goals, and maintain a healthier balance between academic demands and personal life.
How can CBT change your life?
CBT can change your life by helping you recognize and alter negative thought patterns that contribute to emotional distress and unhelpful behaviors. By challenging irrational beliefs and replacing them with more realistic, balanced thinking, you can manage stress, anxiety, and depression more effectively. It promotes healthier coping strategies, improves self-esteem, and encourages positive behavioral changes. Over time, this shift in mindset can lead to enhanced relationships, greater emotional resilience, and a more fulfilling life, as you're better equipped to handle challenges and achieve personal goals.
- Previous Article
- Next Article