Therapy type Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT)

Do you ever feel stuck in a cycle of negative thoughts or unhelpful habits? You're not alone. Cognitive Behavioral Therapy (CBT) is a proven approach that helps people shift their mindset and build healthier ways of thinking and behaving.

At Zencare, we make it simple to find the right therapist. Our platform connects you with trusted, vetted therapists, offers video introductions so you can get a feel for their approach, and makes scheduling a consultation easy — because taking care of your mental health shouldn’t be stressful.

What Is CBT?

CBT therapy is a structured, goal-oriented type of therapy that focuses on how thoughts, emotions, and behaviors influence one another. By identifying and challenging unhelpful thought patterns, you can change how you feel and respond to different situations. Instead of dwelling on the past, CBT focuses on practical strategies to help you feel better and move forward.

The duration of CBT treatment varies, typically ranging from six sessions to several months. You will typically meet with your therapist once a week.

Understanding Thought and Behavior Patterns

We all develop habits of thinking and reacting — some helpful, and others not so much. If you’re struggling with anxiety, for example, you might find yourself constantly worrying about worst-case scenarios. If you’re feeling down, you might avoid things you used to enjoy.

CBT helps you recognize these patterns and gently challenge them, replacing them with more balanced, supportive ways of thinking and acting. Over time, this can make a huge difference in your emotional well-being.

Over time, CBT will help you gain self-awareness of:

  • Your unique thinking and behavioral patterns.
  • The impact your beliefs and actions have on your overall mental health.
  • How you can incorporate techniques and skills to improve your mental health.

CBT Helps With Mental Health Challenges

CBT is proven to be effective — as a stand-alone treatment — at improving outcomes for several emotional and mental health challenges, including:

  • Anxiety and panic attacks
  • Depression and low mood
  • OCD and intrusive thoughts
  • Phobias
  • PTSD and trauma
  • Insomnia and sleep difficulties
  • Stress and burnout
  • Eating disorders
  • Bipolar disorder
  • Addictions

Additionally, CBT is often recommended in conjunction with medication for:

  • OCD
  • Opioid use disorder
  • Bipolar disorder
  • Psychotic disorders

CBT Techniques

Cognitive therapy isn’t a one-size-fits-all approach — your therapist will tailor techniques to suit you. You will learn behavioral techniques, which help support the process of changing your thoughts and emotional experiences. Some common strategies include:

  • Challenging negative thoughts: Your therapist will teach you how to recognize unhelpful thoughts and replace them with more constructive ones. You will work collaboratively to identify which patterns of thinking and behavior contribute to negative moods.
  • Exposure therapy: This helps you face fears in a gradual, manageable way to build confidence.
  • Behavioral activation: Behavioral activation involves re-engaging in activities that bring joy and fulfillment.
  • Mindfulness and relaxation training: A variety of techniques used to calm the nervous system. Examples include breathing exercises, mindfulness skills, visualization, and progressive muscle relaxation.
  • Rational problem solving: A six-step process to identifying the most effective solution to a clearly defined problem after considering important alternatives.
  • Guided imagery: This method uses words, music, or images to elicit positive and calming imagined scenarios.
  • Social perspective taking: This helps you consider how others may interpret a situation differently.
  • Exposure and avoidance hierarchy worksheets: A tool used to assess anxiety levels about certain situations.

These are just a few approaches to CBT. You and your therapist will determine the right one for your needs.

Begin Your CBT Journey

Taking the first step toward therapy can feel like a big leap, but you don’t have to do it alone. Zencare is here to support you every step of the way. You can explore our network of experienced therapists and find the right match. A healthier, more balanced life is within reach, and we’re here to help you get there.

New to therapy? Learn about how to find a therapist here.

Find vetted therapists who practice Cognitive Behavioral Therapy (CBT)