Cognitive Behavioral Therapy (CBT): Frequently Asked Questions (FAQ)

What is CBT?

Cognitive Behavioral Therapy (CBT) is a structured, goal-oriented psychotherapy that helps individuals identify and change unhelpful thought patterns and behaviors contributing to emotional distress. It is evidence-based and effective for a wide range of mental health concerns.

Our Approach to CBT

In our practice, we don’t just follow a rigid, manualized version of CBT. Instead, we adapt it to fit each client’s unique needs while keeping its core principles intact.

For clients struggling with negative thinking loops (e.g., “I’m not good enough,” “Everything will go wrong”), we:

• Collaborate on problem-solving: “What’s one small step you can take to challenge this thought?”
• Use real-life experiments: Testing beliefs through behavioral exercises.
• Focus on skill-building: Teaching practical tools for long-term change.

We often blend CBT with:

— Trauma-sensitive adaptations (when past experiences fuel current distress).

— Mindfulness techniques (to increase awareness of thoughts without judgment).

— Compassion-focused strategies (for clients with high self-criticism).

FAQs about CBT

What issues can CBT Address? 

• Anxiety Disorders: Generalized anxiety, panic attacks, phobias.
• Depression: Breaking cycles of hopelessness and inactivity.
• OCD: Reducing compulsions by changing thought patterns.
• Insomnia: Addressing thoughts that interfere with sleep.
• Chronic Pain/Illness: Managing stress and coping strategies.

How does CBT Work?

1. Thought Records: Tracking automatic negative thoughts and evidence for/against them.
2. Behavioral Activation: Gradually reintroducing rewarding activities.
3. Exposure Therapy: Facing fears in a controlled way (for anxiety/OCD).

What Does the Therapist Do?

• Acts as a coach: Guides clients in identifying and restructuring unhelpful patterns.
• Assigns homework: Practice exercises between sessions.
• Focuses on the present: While past experiences are acknowledged, the emphasis is on current thoughts/behaviors.

Is CBT Just About Positive Thinking?

No. CBT is not about “fake positivity” but rather:

Taking action: Changing behaviors that reinforce negative cycles.

Identifying distortions: “Is this thought 100% true?”.

Balancing perspectives: “What’s a more realistic way to see this?”.

• Healing Mechanisms:
  • Clients process their emotions through symbols or talk therapy, depending on their comfort level.
  • Bringing up what’s in their subconscious into the conscious mind through emotional processing.
  • The therapist observes without judgment, offers reflective and evaluative questions, and help clients to join the dots.

How Many Sessions Are Needed?

• Short-Term: 4–8 sessions (specific issues, ie anxiety).
• Long-Term: 8-16 (complex issues, ie chronic depression).

Limitations of CBT

• Not Ideal For: Severe trauma without stabilization, psychotic disorders.
• Requires Active Participation: Clients must practice skills outside sessions.

How to Measure Progress?

• Signs of Improvement:
  • Reduction in symptom severity (e.g., fewer panic attacks).
  • Increased use of coping strategies in daily life.
  • Shifts in self-thoughts (e.g., “I can handle this” vs. “I can’t cope”).
    

Related Approaches