What Is CBT?
Cognitive Behavioral Therapy is a structured, goal-oriented form of psychotherapy that focuses on the relationship between thoughts, feelings, and behaviors. Developed by Dr. Aaron Beck in the 1960s, CBT is based on the principle that our thoughts — not external events — determine how we feel and act.
CBT helps you identify "cognitive distortions" (patterns of thinking that are inaccurate or unhelpful) and replace them with more balanced, realistic thoughts. It's one of the most widely studied forms of therapy, with strong evidence for treating depression, anxiety, OCD, eating disorders, and more.
Core Techniques Used in CBT
- Cognitive Restructuring — Identifying and challenging distorted thoughts like all-or-nothing thinking, catastrophizing, or mind-reading.
- Behavioral Activation — Scheduling positive activities to combat withdrawal and avoidance patterns common in depression.
- Exposure Therapy — Gradually facing feared situations to reduce anxiety through habituation.
- Thought Records — Journaling exercises that help you track and analyze your thought patterns.
- Problem-Solving Training — Developing systematic approaches to life challenges.
- Relaxation & Mindfulness — Body-based techniques to manage stress and anxiety symptoms.
Featured CBT Therapy Providers
Verified Oregon therapists specializing in this approach
Conditions CBT Treats Effectively
CBT has the strongest evidence base of any psychotherapy approach. Research supports its use for:
- Major Depression & Persistent Depressive Disorder
- Generalized Anxiety Disorder
- Social Anxiety Disorder
- Panic Disorder & Agoraphobia
- Obsessive-Compulsive Disorder (OCD)
- Post-Traumatic Stress (PTSD)
- Eating Disorders (Bulimia, Binge Eating)
- Insomnia
- Chronic Pain Management
- Substance Use Disorders
What a Typical CBT Session Looks Like
CBT sessions are structured and collaborative. Each session typically follows this format:
- Mood check — Brief assessment of how you're feeling that day.
- Agenda setting — You and your therapist decide what to focus on.
- Review homework — Discuss exercises from the previous week.
- Skill building — Learn and practice a new technique.
- Assign homework — Practice the skill between sessions.
Most CBT treatment plans last 12–20 sessions, though some people see significant improvement in as few as 6 sessions. CBT is typically shorter-term than other therapy approaches.