Cognitive Behavioral Therapy
Founded by psychiatrist Aaron Beck and with roots in Albert Ellis’ Rational Emotive Therapy (REBT), the development of Cognitive Behavioral Therapy (CBT) changed the therapeutic landscape to offer a new treatment option –one that is short-term, goal-oriented, present-focused, structured, and scientifically-validated. Today, CBT is one of the most widely used and researched modalities. It is indicated as the front-line treatment for a variety of condition such as depressive, anxiety, and substance use disorders, as well Post-traumatic Stress Disorder (PTSD), anger management, personality disorders, and phobias. It is also used in the treatment of psychotic symptoms, sleep disorders, eating disorders, and in the treatment of long-term health conditions.
As a collaborative approach in which both the therapist and client take an active role, CBT focuses on the relationship between thoughts, feelings, and behaviors. Individuals increase awareness and learn skills, strategies, and techniques to intervene in one of these areas, change thoughts/their relationship to thoughts, and react more effectively in challenging situations even if/when unable to change situations happening around you.
At TASC Psychology, CBT is formatted for individual, group, couples and family therapies. We offer traditional CBT treatments including CBT for depression and CBT for anxiety, as well as more narrowly-focused CBT treatments that you can check out below. Information related to CBT in the treatment of trauma and personality disorders can be found on the respective pages for these distinct specializations.
CBT for Depression & Anxiety
Cognitive Behavioral Therapy (CBT) for depression is a therapeutic approach to help individuals who are experiencing depression. Similar to traditional CBT, it is based on the premise that thoughts, feelings, and behaviors are interconnected. Using a combination of cognitive and behavioral interventions, individuals address and change negative thought patterns and behaviors in order to alleviate depression.
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CBT for depression is a relatively short-term, time-limited therapy —often conducted over 12 to 16 sessions, although can range from anywhere between 5 to 20 weekly sessions.
Here's how CBT for depression typically works:
Identifying Negative Thought Patterns: In CBT, individuals learn to recognize and challenge negative thought patterns. These thoughts often involve self-criticism, hopelessness, or pessimism. By identifying and analyzing these thoughts, individuals can begin to understand their depressive thinking.
Reframing Negative Thoughts: Once negative thoughts are identified, CBT aims to reframe or restructure them into more balanced and rational thoughts. This helps individuals develop a more constructive and positive mindset.
Behavioral Activation: Depression often leads to reduced activity levels and social withdrawal. CBT encourages individuals to engage in activities they used to enjoy, even if they don't feel like it at first. Gradually increasing positive and rewarding activities can improve mood.
Setting Realistic Goals: CBT helps individuals set achievable, realistic goals. Small, incremental changes can make a big difference in managing depression.
Problem Solving: It also teaches problem-solving skills, helping individuals address the practical issues contributing to their depression.
Homework Assignments: CBT often includes homework assignments to practice the skills learned during therapy in real-life situations.
Monitoring Progress: Both the therapist and the individual monitor progress throughout the therapy to ensure that the techniques are effective, making adjustments as necessary.
Relapse Prevention: CBT equips individuals with strategies to prevent relapse and manage depressive symptoms should they reoccur.
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CBT for depression is used for mild to moderate symptoms of depression. It is highly effective addressing depressive symptoms or episodes within the context of the following disorders:
Major Depressive Disorder (MDD)
Persistent Depressive Disorder (PDD)
Seasonal Affective Disorder (SAD)
Postpartum Depression
Depressive episodes of Bipolar Disorder
Depressive episodes of Schizoaffective Disorder
Cognitive Behavioral Therapy (CBT) for anxiety is a well-established therapeutic approach designed to help individuals who are dealing with various forms of anxiety disorders. By addressing and modifying negative thought patterns and behaviors, people can effectively manage and reduce their anxiety.
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CBT for anxiety is generally a short- to medium-term therapy, with the number of sessions varying based on the type and severity of anxiety. Treatment is tailored to the individual's specific needs and anxiety challenges.
Here's how CBT for anxiety typically works:
Identification of Anxiety Triggers: The therapy begins by identifying the specific situations, thoughts, or triggers that lead to anxiety. This step involves recognizing what causes anxiety and understanding its patterns.
Cognitive Restructuring: Individuals learn to challenge and reframe irrational or negative thought patterns associated with anxiety. They work on replacing anxious thoughts with more balanced and rational ones, helping to reduce anxiety levels.
Exposure and Desensitization: In cases of specific phobias or obsessive-compulsive disorders, CBT may involve gradual exposure to the feared or anxiety-inducing situations. This helps desensitize the individual to their anxiety triggers.
Relaxation Techniques: CBT for anxiety often includes teaching relaxation methods, such as deep breathing, progressive muscle relaxation, or mindfulness. These techniques can help manage physical symptoms of anxiety.
Behavioral Strategies: Individuals are encouraged to engage in behaviors that challenge their anxiety. This may involve setting and achieving specific goals that are anxiety-provoking, such as facing social situations or gradually confronting phobias.
Homework Assignments: CBT commonly includes homework assignments that require practicing the skills and strategies learned during therapy in real-life situations.
Monitoring Progress: Progress in managing anxiety is closely monitored by both the therapist and the individual. Adjustments are made to the treatment plan as necessary.
Relapse Prevention: CBT equips individuals with tools to prevent relapse and manage anxiety symptoms should they reoccur.
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CBT for anxiety is highly effective for various anxiety disorders, including:
Generalized Anxiety Disorder (GAD)
Social Anxiety Disorder
Specific Phobias
Panic Disorder
Obsessive-Compulsive Disorder
CBT for Insomnia
Cognitive Behavioral Therapy for Insomnia (CBT-I) is considered one of the most effective, non-pharmacological evidence-based treatments for sleep-related difficulties, particularly insomnia. Improved sleep quality and quantity is the ultimate goal of this short-term, highly-specialized treatment. Using a series of techniques, therapy focuses on changing cognitive patterns and sleep-related behaviors that contribute to sleep problems. Broadly, CBT-I includes techniques such as sleep education, sleep restriction, stimulus control, cognitive restructuring, relaxation techniques, and assignments (e.g., sleep diary) to addresses factors that contribute to the persistence of insomnia, including conditioned arousal, sleep hygiene, habit formation, sleep-related worry, and other sources of stress or heightened arousal. The majority of patients respond to this treatment fairly quickly, experiencing significant changes and improvement in sleep quality and quantity after only two to six sessions.
CBT for Addiction & Recovery
Cognitive Behavioral Therapy for Addiction and Recovery (CBT-AR) is an evidence-based therapeutic approach designed to help individuals overcome substance use disorders and maintain recovery from addiction. CBT-AR combines principles of traditional CBT with strategies specifically tailored to address addiction-related issues. Interventions assist individual increase awareness to the factors that contribute to and reinforcing addiction and increase the risk for relapse (e.g., environmental and cognitive triggers). As behavioral change and healthy coping is vital to recovery, treatment focuses on elements such as psychoeducation, communication, skills training, goal setting, and enhancing social support.
CBT-AR equips people with tools and insights to empower them, as they make healthier choices and navigate recovery. As indicated by the National Institute on Drug Abuse, individuals who receive CBT are less likely to relapse and more likely to sustain recovery.
At TASC Psychology, CBT-AR is used in the treatment and recovery from substances, as well as other addictions including but not limited to sexual addiction. CBT-AR is delivered in individual or group therapy settings and can be used alone or in conjunction with other therapies, such as medication-assisted treatment or support groups, based on the individual's unique circumstances. The number of sessions and the specific techniques used can vary depending on the individual's needs and the severity of their addiction.
Will CBT help you?
The short answer is yes. Backed by thousands of studies, there is significant research to support the effectiveness of CBT in the treatment of a variety of conditions —depression and other mood disorders, anxiety, addiction, trauma, anger issues, eating disorders, panic attacks, personality disorders, phobias, chronic pain/illness, divorce/break-ups, grief/loss, insomnia, low self-esteem, relationship problems, and stress management… and the list goes on. As a good option for those interested in short-term therapy, formal CBT offers quick results, given the strategies, interventions, and focus on measurable and objective changes in thoughts and behaviors. Most appealing to many who seek treatment for anxiety and depression are consistent findings that CBT shares efficacy with medication in treating. In other words, CBT alone may be equally if not more effective, when compared to medication. Individuals with bipolar have fewer, shorter, and less severe mood episodes when treatment included CBT. Additionally, individuals have decreased rates of relapse of symptoms and have a greater ability to identify and proactively address symptoms that arise in the future.