What is Cognitive Behavioral Therapy?
It's written on my Services page, and if you've met me for sessions, you've heard it from my own lips that my primary background is in Cognitive Behavioral Therapy.
So what actually is it?
Historically
Cognitive Behavioral Therapy (CBT) was developed by Aaron T. Beck in the 1960s and '70s, and has continued to be considered the standard for talk therapies. CBT has also been known as psychotherapy (not to be confused with psychodynamic therapy), and serves as a blanket term for a variety of short-term (3-6 month), talk-based therapies. It is commonly compared to when other therapies are being tested (as in, the control group) and there are other therapies that have built their successes off of whether they are considered to be "more effective than CBT".
So what does CBT do?
CBT, at its core, considers that the way someone perceives or interprets a situation can have more influence on their reactions and outcomes than the event itself. Proponents of CBT may also discuss the cognitive triangle and the link between our thoughts, feelings, and behaviors, which each serve as a point in the triangle.
Therefore, if we think a certain way, we are likely to feel associated to that thought, and our actions, or behaviors, will follow.
CBT as a therapy model often works from the understanding that if we can identify our thinking patterns, assess them for:
- Healthiness
- Helpfulness
- Truthfulness,
and make the effort to reframe thoughts that are not serving us, then our moods, and our resulting choices, are also likely to improve.
This is where we often see the recommendations for practicing journaling or mindfulness exercises, as engaging in the writing or reflection on our thoughts and thinking patterns can support us in identifying negative, unhelpful thoughts, the feelings they create for us, and what we would rather focus on.
Another important point to note is that CBT is also influenced by the treating provider's background, since it is so widespread. Therefore, reaching out to someone with a background in eating disorders for CBT will mean having a different experience than reaching out to someone with a background in substance use, personality disorders, or Autism (shameless plug). If you are interested in CBT, make sure the therapist you are signing up with has a background in the issues you care about.
What does CBT not do?
Most importantly, CBT is not an all-encompassing cure for all mental health issues. It can absolutely have positive impacts on a variety of mental health conditions, however it is often the first stop in a mental health journey, and many who struggle in CBT therapy may be better served by other, more specialized, therapy programs or treatment models. If you are currently struggling with CBT therapy, it's important to consider if your struggle is with the therapist you have, or the model itself!
What is my background with CBT?
My initial training in CBT came through graduate schooling, as a basic understanding of psychology and supporting others clinically. I received more formal training through the Trauma-Focused CBT program hosted by the Child Health Development Institute. I was formally credentialed in TFCBT in 2024, and continue to use the principles from that program to support clients even in non-trauma focused therapies.