If you’ve ever felt stuck in a loop of negative thoughts, anxiety, or self-doubt, you’re not alone – and you’re not powerless. One of the most effective tools to interrupt these cycles is Cognitive Behavioral Therapy, better known as CBT.
CBT is a structured, evidence-based approach that helps people change unhelpful patterns of thinking and behavior. It’s widely used in therapy for a reason: it works. In this post, we’ll break down what CBT is, how it helps, and what to expect if you decide to give it a try.
What Is CBT?
Cognitive Behavioral Therapy (CBT) is a type of psychotherapy that focuses on the connection between your thoughts, feelings, and behaviors. It’s built on the idea that how you think influences how you feel – and how you act.
CBT helps you identify distorted or unhelpful thoughts, challenge them with evidence, and replace them with more balanced, realistic thinking. Over time, this process leads to meaningful changes in mood, behavior, and overall well-being.
CBT is practical, goal-oriented, and typically short-term, making it ideal for individuals who want tools they can start using right away.
What Conditions Does CBT Help With?
CBT is incredibly versatile and has been extensively researched as a treatment for a wide range of issues. Some of the most common include:
- Anxiety and panic disorders
- Depression
- Obsessive-compulsive disorder (OCD)
- Social anxiety
- PTSD and trauma-related symptoms
- Phobias
- Insomnia
- Chronic stress or perfectionism
- Negative self-talk and low self-esteem
Because CBT is skills-based, many people use it as a long-term tool for emotional regulation – even after their main symptoms have improved.
How Does CBT Work in Therapy?
In CBT, you and your therapist work collaboratively to identify patterns that are keeping you stuck – whether they’re negative thoughts (“I’m not good enough”) or unhelpful behaviors (avoidance, procrastination, overthinking). Typical CBT techniques might include:
- Thought tracking: Writing down and examining your automatic thoughts
- Cognitive restructuring: Challenging and reframing distorted thinking
- Behavioral experiments: Testing out new behaviors in real life
- Exposure exercises: Gradually facing feared situations to reduce anxiety
- Problem-solving: Learning to navigate obstacles with clarity and confidence
You’ll also receive structured assignments to practice between sessions. These tools help you build real-world resilience and emotional flexibility.
Frequently Asked Questions
Q: Is CBT only focused on the present?
Primarily, yes. CBT focuses on current thoughts and behaviors, but it can also include exploration of past experiences – especially when those experiences contribute to present-day patterns.
Q: How long does CBT take to work?
Many clients notice improvement within 6 to 12 sessions, though the exact number depends on the complexity of the issue and your goals for therapy.
Q: Do I have to be “logical” for CBT to work?
Not at all. CBT is for everyone, regardless of how emotionally or analytically you process things. It’s designed to meet you where you are.
Why CBT?
What makes CBT so empowering is that it doesn’t just help you feel better – it helps you think better. You’ll develop practical tools to challenge the voice of self-doubt, regulate emotional responses, and respond to life’s challenges with greater confidence and calm.
At Dr. Brad Shamis & Associates, CBT is one of the many therapeutic approaches we use to help clients overcome obstacles and build lasting change. Whether you’re dealing with anxiety, depression, or just feeling overwhelmed, CBT can offer the clarity and support you need.
Ready to shift your thinking and change your life? Reach out today to learn how CBT therapy can help you move forward – with tools that truly work.