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CBT (Cognitive Behavioral Therapy)

CBT (Cognitive Behavioral Therapy) is a structured, short-term form of psychotherapy that focuses on how your thoughts, feelings, and behaviors are connected. It was developed in part by Aaron T. Beck in the 1960s.

CBT helps you identify unhelpful thinking patterns (like “I always mess things up” or “something bad will happen”) and learn how to challenge and replace them with more balanced thoughts. At the same time, it works on changing behaviors that reinforce distress—like avoidance or withdrawal.

It’s very practical and skills-based, often involving exercises both in and outside of sessions.

Who it’s good for

CBT is widely used and effective for:

  • Anxiety disorders (general anxiety, social anxiety, panic)

  • Depression

  • Stress and burnout

  • Phobias

  • Obsessive-compulsive disorder (OCD)

  • Insomnia

  • Anger or emotion regulation issues

It can be especially helpful for people who:

  • Like structured, goal-oriented approaches

  • Want practical tools and strategies they can apply daily

  • Are open to examining and challenging their thinking patterns

  • Are willing to do “homework” between sessions

When it might not be ideal

CBT may be less effective on its own if:

  • Trauma is very intense and not yet processed (in those cases, something like EMDR may be added first)

  • Someone is looking for deeper exploration of past experiences or relationships rather than present-focused strategies

  • There’s difficulty identifying thoughts or engaging in structured tasks

If you’re comparing CBT and EMDR, a simple way to think about it is:

  • CBT = changing how you think and act now

  • EMDR = reprocessing how past experiences are stored

They’re often used together, depending on what someone needs.