If you or someone you love is considering therapy for the first time, you might feel overwhelmed by the different types of counseling out there. Terms like “CBT,” “DBT,” “ACT,” and “psychodynamic therapy” can sound like alphabet soup. Among all these options, one stands out as the most widely used and well-researched: CBT, or Cognitive Behavioral Therapy. But what exactly is CBT, and why is it so common?
What Is CBT?
CBT stands for Cognitive Behavioral Therapy. It’s a form of talk therapy that helps people identify and change unhelpful patterns in thinking and behavior. The central idea behind CBT is that our thoughts, feelings, and behaviors are interconnected — and that by changing one, we can influence the others. Sometimes one area is an easier target as an agent for change than another, and gets you to the results you’re looking for!
For example, let’s say you’re experiencing symptoms of social anxiety. You might have a thought like, “Everyone will think I’m stupid if I say something wrong.” That thought makes you feel anxious, which might lead you to avoid social situations altogether. Avoidance is a common way to get away from feeling anxiety! CBT would help you recognize that thought, challenge whether it’s true, and experiment with more realistic thinking — like, “Most people are too busy worrying about themselves to judge me.” CBT is also a good reminder that our thoughts are simply that, thoughts. Thoughts are not always true. Learning to recognize and change them is really difficult, but certainly not impossible. Over time, this shift in thinking can help reduce anxiety and encourage healthier behavior. Our team can help walk you through this process.
Why Is CBT So Common?
There are several reasons why CBT has become the most widely used approach in therapy:
1. It’s evidence-based.
CBT has been studied for decades and has strong scientific support. Research consistently shows it’s effective for a wide range of issues — including anxiety, depression, trauma, OCD, eating disorders, and more. Because it’s backed by data, many clinicians and healthcare systems prioritize it. It’s a backbone for many other types of therapy, too.
2. It’s goal-oriented and structured.
CBT typically involves setting clear, specific goals and working toward them in a systematic way. Sessions often include homework assignments to practice skills in real life. That structure can be comforting and empowering, especially for people who like to track their progress. This is an action-oriented approach that helps you be able to see the progress you are making quickly.
3. It works well in a short time frame.
While some people stay in therapy for years, CBT can be effective in as few as 8–20 sessions, depending on the issue. This makes it a good fit for people seeking results relatively quickly, and it’s often compatible with insurance coverage.
4. It teaches you to become your own therapist.
One of CBT’s strengths is that it equips you with tools and techniques you can use long after therapy ends. Many people walk away from CBT with a deeper understanding of their thought patterns and practical strategies for managing future challenges. Of course, anyone is welcome to return to therapy when they need a helper along their path – but the ultimate goal is that you learn these skills to use independently.
5. It’s adaptable.
CBT can be tailored to many different populations and settings. Whether you’re a teenager struggling with school stress, a parent navigating anxiety, or a retiree coping with loss, CBT can often be customized to meet your needs. CBT has been well researched across different contexts, and it can be adjusted to fit cultural or symptomatic needs.
What Happens in a Typical CBT Session?
While every therapist has variability in their independent practices, a CBT session is usually 45–60 minutes long. Here’s what you can generally expect:
- Goal check-ins: The therapist will often ask how things have been going and whether you’ve noticed any changes.
- Review of homework: You might discuss how it felt to try out a new skill or challenge a negative thought.
- New skill-building: The therapist may introduce a new concept, like identifying cognitive distortions (e.g., black-and-white thinking or catastrophizing).
- Practice and planning: You’ll work together to plan how to apply new insights or strategies in the week ahead.
What Makes CBT Different from Other Therapies?
While all talk therapy involves some level of self-reflection, CBT is more practical and action-focused than some traditional approaches.
For example, in psychodynamic therapy (which comes from Freudian roots), you might spend more time exploring your past and uncovering deep-seated patterns. That can be incredibly valuable, especially for long-standing emotional wounds. But CBT is usually more focused on what’s happening now and what you can do about it.
In contrast to Dialectical Behavior Therapy (DBT) or Acceptance and Commitment Therapy (ACT) — both of which have grown out of CBT — traditional CBT is more focused on identifying irrational thoughts and changing them directly, rather than just accepting or observing them.
Who Is CBT For?
One of the reasons CBT is so widely used is because it’s effective for a wide range of people and issues. It’s especially well-suited for:
- People with anxiety
- Those struggling with depression
- Individuals dealing with PTSD or past trauma
- Children and teens with school or behavior challenges
- Adults dealing with relationship issues, stress, or work burnout
That said, no therapy is one-size-fits-all. If CBT doesn’t feel like the right fit, there are many other approaches worth exploring. A good therapist will help you figure out what works best for you, and many therapists have knowledge practicing multiple types of therapies. If your therapist feels like a good fit but CBT doesn’t, ask your therapist for a shift in approach.
Is CBT Right for You?
If you’re curious about starting therapy and want a structured, collaborative approach that focuses on the here and now, CBT might be a great place to start. It’s especially helpful if you like the idea of learning tools and strategies you can practice outside of sessions.
Most importantly, therapy is about connection. A strong relationship with your therapist — no matter what method they use — is the most important factor in whether therapy is helpful. So even if your therapist uses CBT, what really matters is that you feel safe, heard, and supported.
Final Thoughts
CBT isn’t a magic fix — but it’s a powerful, research-backed method that helps people understand their minds, shift unhelpful habits, and feel more in control. If you’re thinking about therapy, there’s a good chance CBT will be part of your journey.
And if you’re not sure where to begin, that’s okay too. A great first step is simply reaching out, asking questions, and finding a therapist who feels like a good match. From there, you can explore the path forward — one thought, feeling, and action at a time. Our team is here to help!
Article by: Blair Hamel, PsyD, CEO – Asheville, NC
Blair Hamel – Blair Hamel is a Licensed Psychologist and CEO at Matone Counseling in Asheville and Charlotte. She earned her doctorate in psychology from Pacific University (Portland, OR) and her bachelor’s degree from University of Portland (Portland, OR). She has completed a multitude of trainings since her schooling in the interest of better helping her clients, including SPACE training, ACT therapy training, and Gottman training.
