What Is Cognitive Behavioral Therapy (CBT)?

If you've been exploring therapy options, chances are you've come across the term Cognitive Behavioral Therapy, or CBT. But what exactly is it—and how can it help?

CBT is one of the most widely used and researched forms of therapy. It’s a structured, goal-oriented approach that helps people understand how their thoughts, emotions, and behaviors are interconnected. At its core, CBT is about identifying unhelpful patterns and learning new, healthier ways to respond to life’s challenges.

How CBT Works

CBT is based on the idea that the way we think affects how we feel and what we do. For example, if you often think, “I’m not good enough,” that belief can lead to feelings of anxiety, shame, or hopelessness—and behaviors like avoiding challenges or withdrawing from others.

In CBT, we work together to:

• Identify unhelpful thought patterns (like catastrophizing or self-criticism)

• Explore how those thoughts influence emotions and behavior

• Practice more balanced and helpful ways of thinking

• Develop skills to cope with stress, anxiety, depression, or other concerns

Rather than dwelling on the past, CBT focuses on the here and now—though we may explore past experiences to understand where certain patterns began. The ultimate goal is to empower you with tools you can use long after therapy ends.

What Can CBT Help With?

CBT has been shown to be effective for a wide range of concerns, including:

• Anxiety and panic attacks

• Depression

• Obsessive-compulsive disorder (OCD)

• Post-traumatic stress disorder (PTSD)

• Phobias

• Insomnia

• Stress and burnout

• Perfectionism and self-esteem issues

It’s also helpful for people navigating life transitions, managing chronic illness, or simply wanting to feel more confident and in control.

What to Expect in a CBT Session

CBT sessions are collaborative and active. We’ll work together to identify goals and track your progress along the way. You may be invited to try out new strategies between sessions—sometimes called “homework”—which helps you practice and apply what you’re learning in real life.

Rather than offering quick fixes, CBT gives you a deeper understanding of yourself and practical tools you can carry with you.

Is CBT Right for You?

CBT is a flexible, evidence-based approach that can be tailored to your unique needs. Whether you're feeling stuck, overwhelmed, or simply curious about your own patterns, CBT offers a roadmap to better understand yourself and make meaningful changes.

If you're interested in learning more or wondering whether CBT is a good fit for you, I’d be happy to connect.