Cognitive behavioral therapy (CBT) is a type of therapy that helps people get in touch with their thoughts and behavior to manage symptoms of mental health conditions. CBT is a skills-based treatment, meaning clinicians work with clients to develop skills and techniques they can use outside therapy sessions to manage symptoms of mental health conditions. CBT was developed by American psychiatrist Aaron Beck in the 1960s and 1970s. Since then, it has gained increasing popularity and advancements.
Key takeaways
- CBT is one of the most widely used and rigorously studied forms of therapy — considered the gold standard for treating anxiety, depression, OCD, PTSD, and many other conditions.
- It works by helping you identify and change unhelpful thought patterns (cognitive distortions) and the behaviors that reinforce them.
- CBT is short-term and structured — most courses of treatment run 8 to 10 weekly sessions, each lasting 45 to 60 minutes.
- Homework is a core part of CBT — practicing skills between sessions is what makes the changes stick.
- CBT has many subtypes including DBT, ERP, EMDR, MBCT, and trauma-focused CBT — your therapist will recommend the right format for your specific needs.
When is cognitive behavioral therapy used?
Cognitive behavioral therapy is one of the most commonly used types of talk therapy. CBT is an evidence-based therapy that’s been shown to help with the following mental health conditions:
- Generalized anxiety disorder (GAD)
- Panic disorder
- Social anxiety disorder
- Phobias
- Obsessive-compulsive disorder (OCD)
- Depression
- Post-traumatic stress disorder (PTSD)
- Substance use disorder
- Eating disorders
- Sleep disorders (like insomnia)
- Attention-deficit/hyperactivity disorder (ADHD)
- Schizophrenia and bipolar disorder within a comprehensive treatment plan that includes medication management and psychiatric care
CBT can be useful for personal growth outside the treatment of a mental health disorder. Therapists often use CBT when working with clients on relationship issues and marital struggles, communication skills, building self-esteem and confidence, and developing new problem-solving or coping techniques. CBT is also useful for managing grief, coping with medical conditions or chronic pain, and in the treatment of insomnia.
How does cognitive behavioral therapy work?
CBT is based on the cognitive model, which states that our thoughts influence our feelings, behaviors, and reactions. A key principle of CBT is that unhelpful thinking and behavior patterns reinforce the symptoms of some mental health disorders. People who are struggling with their mental health can find relief from symptoms by learning to recognize and shift these thoughts and behaviors.
The first step of CBT is identifying maladaptive, unhelpful thought patterns, known as cognitive distortions. A common example of a cognitive distortion is catastrophizing—viewing events or situations as worse than they actually are, and focusing on worst-case scenarios. Once you’re aware of negative thoughts patterns, you can start to challenge them. Your therapist will help you challenge these thoughts and ask you how true or helpful these types of thoughts are.
From there, you will engage in cognitive restructuring — developing healthier, more rational thoughts and thought patterns. Ultimately, when you’re thinking more helpful thoughts, you will feel better emotionally. However, this doesn’t happen overnight. It takes continuous practice and dedication to strengthen these new healthy thought patterns. With time, these better thought patterns will come more naturally to you, and negative automatic thoughts won’t take over anymore.
Your therapist will also help you determine any kind of unhealthy behavior patterns you’re falling into. Once you develop healthier thoughts, you may notice that you have an easier time engaging in healthier behaviors, too. For example, a cognitive behavioral therapist can help you combat avoidance behaviors, facing your anxieties and fears head-on. They can also teach you various coping skills and relaxation techniques to use to help reduce stress and regulate your emotions.
Did you know?
CBT was originally developed to treat depression — but researchers quickly found it worked across a much wider range of conditions. Today it is the most studied form of psychotherapy in the world, with over 2,000 clinical trials examining its effectiveness across anxiety disorders, eating disorders, substance use, chronic pain, and more.
What is cognitive behavioral therapy like?
CBT is a form of psychotherapy, also called “talk therapy.” As the name suggests, there will be a lot of talking, especially about your thoughts and feelings. Your provider will ask you questions about your current struggles, uncovering what types of negative automatic thoughts you have that contribute to your emotions and behaviors.
Cognitive behavioral therapy is short-term, goal-oriented, and structured. Sessions are typically about 45 minutes to an hour, meeting weekly for about eight to 10 weeks. However, everyone’s different, and depending on the reason why you’re seeking CBT, you may need more or fewer sessions.
“Homework” is a common practice in CBT, and therapists often assign homework assignments for clients to complete between sessions. These assignments could involve anything from practicing a new relaxation technique to completing a worksheet or taking a small step toward facing a particular fear, such as snakes or public speaking. The goal is to integrate the CBT techniques you learn in sessions into your daily life.
There are many different forms and subtypes of CBT, such as dialectical behavior therapy (DBT), exposure therapy, exposure and response prevention (ERP), trauma-focused CBT, mindfulness-based cognitive therapy (MBCT), CBT-i for insomnia, and CBT-SP, which is cognitive behavior therapy for suicide prevention.
Each form of CBT is slightly different and more tailored to specific skills or goals. Your therapist will determine which format or combination of formats will work best for you.
Is cognitive behavioral therapy effective?
Many mental health experts consider CBT to be the gold-standard psychological treatment for conditions such as anxiety and depression—meaning it’s one of the best, most effective treatment options for mental health conditions. In fact, CBT has been shown to be as effective — or even more effective — than psychiatric medications.
According to the Beck Institute, there have since been over 2,000 research studies proving the efficacy of CBT treatment for various mental health conditions, including anxiety disorders, depressive disorders, and beyond. While CBT has been proven to be effective, treatment plans should always be individualized and some patients may need additional or alternative treatments.
What’s the difference between CBT and other therapy types like psychodynamic therapy or DBT?
CBT, psychodynamic therapy, and DBT all address mental health concerns but take meaningfully different approaches.
CBT is present-focused and structured — it works on the thoughts and behaviors happening now, and tends to produce results relatively quickly in a defined number of sessions. Psychodynamic therapy goes deeper into the past, exploring how early experiences and unconscious patterns shape current feelings and relationships — it tends to be longer-term and less structured.
DBT is a specific form of CBT developed for people who struggle with intense emotions — it adds skills in distress tolerance, emotion regulation, and interpersonal effectiveness, and works particularly well for borderline personality disorder and self-harm. The right choice depends on what you’re dealing with and what kind of support you’re looking for. CBT tends to be the strongest fit when you have a specific condition you want to target with practical, skill-based tools.
A therapist can help you assess which approach makes the most sense after an initial consultation. On Grow Therapy, you can filter by treatment method to find therapists who specialize in the specific approach you’re interested in.
How to find a cognitive behavioral therapist
If you think cognitive behavioral therapy might be right for you, it’s important to speak with a licensed and experienced clinician. There are many types of mental health care providers who practice CBT, including marriage and family therapists (LMFTs), licensed clinical social workers (LCSWs), psychologists, psychiatrists, psychiatric nurses, licensed professional counselors (LPCs), and more.
On top of finding someone specializing in CBT treatment, you want to make sure they meet your other needs. For example, if you struggle with an anxiety disorder, you’ll want to find a CBT therapist who also specializes in treating anxiety. In addition, finding a therapist who accepts your insurance can make therapy much more affordable.
You can find a therapist who accepts your insurance and specializes in CBT by using Grow Therapy. After filtering for your location, insurance, and needs, you can then select “Cognitive Behavioral (CBT)” from the “Treatment methods” drop-down.
Final thoughts
CBT works because it gives you something concrete to take out of the therapy room — skills, techniques, and a framework for understanding your own thought patterns that you can use between sessions and long after treatment ends. For people who want a structured, evidence-based approach with a clear beginning and end, it’s one of the most effective tools available.
Finding a therapist trained in CBT and experienced with your specific concerns is the most important first step. On Grow Therapy, you can filter by “Cognitive Behavioral (CBT)” under Treatment methods, check who takes your insurance, and book directly. Most clients are in their first session within two days.
Find an in-network CBT therapist
Frequently asked questions
Most people complete a standard course of CBT in 8 to 20 sessions, depending on the condition being treated and the severity of symptoms. Many people notice improvements within the first few weeks — often a better understanding of their thought patterns and some reduction in distress. Deeper, more lasting change tends to build over the full course of treatment and continues as you practice the skills outside sessions.
Yes — CBT is well-suited to telehealth. Research shows that online CBT produces outcomes comparable to in-person therapy for most conditions. On Grow Therapy, you can filter for CBT therapists who offer virtual sessions and book entirely online.
DBT (Dialectical Behavior Therapy) is a form of CBT developed specifically for people who struggle with intense, hard-to-regulate emotions. While CBT focuses on identifying and changing unhelpful thoughts and behaviors, DBT adds skills in distress tolerance, mindfulness, and interpersonal effectiveness. DBT tends to be longer-term and includes group skills training alongside individual therapy. If you’re dealing with extreme emotional swings, self-harm, or borderline personality disorder, DBT may be a stronger fit than standard CBT.
Yes, in most cases. CBT is provided by licensed mental health professionals and billed through insurance the same way as other licensed therapy. Coverage depends on your specific plan and whether your therapist is in-network. On Grow Therapy, you can filter by your insurance to find in-network CBT therapists covered under your plan