Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) helps you identify and change unhelpful thought patterns that drive anxiety, depression, and emotional distress.
What Is Cognitive Behavioral Therapy?
Cognitive Behavioral Therapy (CBT) is one of the most widely researched forms of psychotherapy in the world. Developed by Dr. Aaron T. Beck in the 1960s, CBT is built on a straightforward insight: the way we interpret situations shapes how we feel and act. When we're struggling, our thinking often becomes distorted in predictable ways: we catastrophize, overgeneralize, or jump to conclusions. CBT gives you practical tools to recognize these patterns and replace them with more balanced perspectives.
What sets CBT apart is its emphasis on collaboration and measurable progress. This isn't passive therapy where you talk and hope for the best. It's an active partnership with your therapist, with clear goals and practical strategies you can apply to your everyday life. At Restored Family Counseling, our therapists use CBT both as a standalone treatment and as a foundation that integrates with other approaches for the most effective, personalized care.
How Cognitive Behavioral Therapy Works
CBT helps you see the connection between your thoughts, emotions, and behaviors, then gives you skills to intervene at each level. In early sessions, you'll use tools like thought records to track situations that trigger strong emotions, capture the automatic thoughts that arise, and examine whether those thoughts hold up to scrutiny. Most clients are surprised to discover how much their emotional reactions are driven by habit rather than facts.
Beyond changing thought patterns, CBT includes behavioral strategies like behavioral activation (re-engaging with meaningful activities to break the cycle of depression) and exposure therapy (gradually facing feared situations to reduce anxiety over time). Your therapist will also teach problem-solving, assertive communication, and relaxation techniques based on your specific needs.
One of the most powerful aspects of CBT is that it teaches you to become your own therapist. The skills are designed to be internalized so that long after formal therapy ends, you have a reliable toolkit for navigating difficult thoughts and emotions whenever they arise.
What Cognitive Behavioral Therapy Can Help With
Generalized anxiety and chronic worry
Depression and persistent low mood
Panic disorder and panic attacks
Social anxiety and social phobia
Obsessive-compulsive disorder (OCD)
Post-traumatic stress disorder (PTSD)
Insomnia and sleep difficulties
Phobias and specific fears
Low self-esteem and negative self-image
Anger management and emotional regulation challenges
Is Cognitive Behavioral Therapy Right for You?
CBT is an excellent fit if you appreciate a structured, practical approach to therapy. If you want to understand why you feel the way you do, and more importantly, want concrete tools for feeling better, CBT is likely a strong match. It works well whether you're new to therapy or seeking a more focused, results-driven approach after trying other methods.
CBT is particularly well-suited if you find yourself caught in cycles of negative thinking, if worry keeps you up at night, if you avoid situations out of fear, or if you struggle with a harsh inner critic. It's also valuable for navigating specific life challenges like relationship difficulties, career transitions, or chronic health conditions where negative thought patterns can intensify suffering. Our therapists will help determine whether CBT is right for you during your initial assessment, and we often integrate it with complementary approaches to address the full scope of your needs.
What to Expect in Sessions
Your first session focuses on getting to know you: your symptoms, personal history, relationships, and goals for treatment. Together, you'll set specific, measurable goals so you both have a clear sense of what you're working toward and can track progress over time.
Sessions are approximately 50 minutes and follow a consistent format: checking in on your mood, reviewing between-session practice, working on a specific skill, and planning what to practice in the coming week. Your therapist will introduce techniques gradually so each new tool feels manageable. Between sessions, you'll have practical exercises to apply what you're learning to real-life situations.
Most CBT treatment courses run 12 to 20 sessions, though some clients see significant relief in as few as 8. At Restored Family Counseling, we tailor the length to your individual needs. As you progress, the skills become more natural, and most clients describe a growing sense of confidence in their ability to manage difficult thoughts and emotions on their own.
Frequently Asked Questions
Related Approaches
Explore other therapeutic modalities that complement Cognitive Behavioral Therapy.
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