COGNITIVE
BEHAVIORAL
THERAPY
WHAT IS COGNITIVE BEHAVIORAL THERAPY?
Cognitive behavior therapy is often called “CBT” for short. It takes a more active approach to therapy that tends to be more present-focused and positive to aid you in meeting your goals. In CBT, you’ll tend to focus on aspects that are within your influence to make important changes in your life.
The cognitive aspect of therapy involves identifying thinking patterns and developing more helpful and realistic thoughts. The behavioral aspect of therapy involves identifying behavioral patterns and getting support in moving toward more adaptive actions. Thus, CBT takes a two-prong focus on making shifts in your thoughts and behaviors to move you toward living a fuller life.
Changing Thoughts & Behaviors Matters
To illustrate how differences in our thoughts and actions can make a difference in our lives, imagine a child gets a balloon at the park. They experience happiness. However, then they accidentally let go of it. They think, I’ll never have a balloon again. What’s wrong with me? Why did I let go of it? They might experience disappointment, or shame, and perhaps a little anxiety. They might shut down and stop engaging with others at the park and skip out on playing on their favorite playground.
Whereas, another child loses their balloon and thinks, Oh no, I didn’t mean to let go of the balloon, it was an accident. We all make mistakes. Maybe I can tie a loop at the end of the balloon string to keep it on my wrist the next time I get a balloon. I wonder what those kids are giggling about over there. They might experience disappointment, self-compassion, and curiosity. They might be more inclined to go play with the other kids and enjoy the rest of their park visit.
While most of what bothers us is not nearly as simple or easy to manage as a lost balloon, this scenario highlights how shifting our thoughts and actions can make a real difference. Copious amounts of research shows that CBT can be effective in managing a variety of issues.
Effectiveness of CBT
Cognitive Behavioral Therapy has the most research support behind its effectiveness for a variety of concerns. It has been shown to be highly effective for a wide range of adults. Some of the issues research shows CBT can be helpful in treating are:
☼ Attention-Deficit/Hyperactivity Disorder (ADHD)
☼ Agoraphobia
☼ Body Dysmorphic Disorder (BDD)
☼ Complicated Grief
☼ Depression
☼ Eating Disorders
☼ Excoriation Disorder (Skin Picking)
☼ Generalized Anxiety Disorder (GAD)
☼ Health Anxiety (Illness Anxiety Disorder)
☼ Insomnia (sleep difficulties)
☼ Obsessive Compulsive Disorder (OCD)
☼ Panic Disorder
☼ Post-Traumatic Stress Disorder (PTSD)
☼ Social Anxiety Disorder (SAD)
☼ Trichotillomania (Hair Pulling)
Have A Question?
History of CBT: Three Waves
There are three primary waves of CBT. The first wave was behaviorism. John B. Watson and Mary Cover Jones’ research in the 1920s started this wave. Skinner’s classical conditioning and Pavlov’s operant conditioning further developed the emphasis on the role behavior plays in the change process.
The second wave emphasized cognitions. Aaron Beck continued with the scientific approach of the first wave of CBT, but focused more on how changing thoughts can make a meaningful difference in people’s lives.
Then, Steven Hayes and colleagues popularized the third wave of CBT. Acceptance and Commitment Therapy (ACT) focuses on building psychological flexibility to move toward greater well-being. It tends to emphasize the present moment, sensitivity to context, and moving toward investing in what is important to you now.
How Does CBT Work?
The best CBT is built on a strong relationship between you and your therapist. Your therapist will take the time to understand you, what you’re experiencing, and your goals for therapy. They’ll make decisions with you about your therapy to help you get the most out of it.
Traditional CBT also tends to be more intentional with your time (developing a plan for what you want to cover in sessions and action steps to take in between sessions) to aid you in getting the most out of therapy. Depending on your treatment goals, your CBT therapist might teach you more about the symptoms you’re experiencing, equip you with new skills and strategies, and guide you in ways to do more of what’s important to you.
They’ll also likely help you identify automatic thoughts and deeper beliefs that might get in the way of achieving your goals and support you in forming more helpful thoughts and beliefs. Once you’ve met your therapy goals, they can support you in working on new goals, or getting you ready to gradually decrease the frequency of therapy sessions and “graduate” from therapy.
Experienced CBT Therapist
Dr. Andrea Kirby is a licensed psychologist in Texas. She has conducted award-winning research on the roles thoughts and behaviors play in mental health issues, such as eating disorders and depression. She has over a decade of experience in providing CBT. She served as an adjunct professor, teaching Cognitive-Behavioral Theory and Practice for students at an APA-accredited doctoral program.
Want to Learn More?
Check out our blog posts below to learn more about therapy. Have questions about starting CBT with an experienced psychologist from Southlake, TX? Read our Most Commonly Asked Questions to learn more about how to get started with a CBT therapist. Still have a lingering question? Please visit our Contact page by clicking below to message us.
References
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Beck, J. S. (2020). Cognitive Therapy Basics and Beyond (3rd ed). Guilford Press.
Blatt, S. J., Zuroff, D. C., Hawley, L. L., & Auerbach, J. S. (2010). Predictors of sustained therapeutic change. Psychotherapy Research, 20(1), 37–54. https://doi.org/10.1080/ 10503300903121080
Craske, M.G. (2010). Cognitive-behavioral therapy. (2nd ed.). American Psychological Association.
Hayes, S. C., Stroshal, K. D., Wilson, K. G. (2012). Acceptance and commitment therapy: The process and Practice of mindful change (2nd ed.). New York, NY; Guilford Press.
Olatunji, B. O., Cisler, J. M., & Deacon, B. J. (2010). Efficacy of cognitive behavioral therapy for anxiety disorders: A review of meta-analytic findings. Psychiatric Clinics of North America, 33(3), 557–577. https://doi.org/10.1016/j.psc.2010.04.002
Pavlov, I. P. (1927). Conditioned reflexes: An investigation of the physiological activity of the cerebral cortex. Dover.
Watson, J. B., & Rayner, R. (1920). Conditioned emotional reactions. Journal of Experimental Psychology, 3(1), 1–14. https://doi.org/10.1037/h0069608
