Frequently Asked Questions About CBT
Although already widely familiar and known, there are a lot of aspects of CBT that are still only known by people who have deeply explored the topic. For those who want to familiarize themselves with CBT and gain a comprehensive overview of its key aspects, we’ve created this clear and concise CBT overview.
So, in this article, we will cover all of the most frequently asked questions about CBT.
Most FAQs about CBT itself
Before diving into the particular aspects of the CBT therapy process, its usage and benefits, we need to start by answering some of the most FAQ about CBT as a therapeutic modality.
What is CBT?
CBT (Cognitive Behavioral Therapy) is a type of evidence-based psychotherapy that focuses on identifying and changing cognitive patterns and behavior. CBT primarily helps people identify unhelpful thought patterns, emotional responses, and behaviors that restrict their life satisfaction. Then, it helps them reform, update, or modify them, so they align with what the client wants for themselves. CBT also helps people learn practical skills to manage stress, emotional difficulties, and life challenges by shifting how they think and act.
How does CBT work?
CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected. If we change one part (like how we think), that will then influence how we feel and what we do. CBT helps people recognize distorted or unhelpful thoughts and beliefs, challenge them, and replace them with healthier alternatives. This leads to more adaptive behaviors, better emotional responses, and more emotional resilience.
Who invented CBT?
CBT was first developed by psychiatrist Dr. Aaron T. Beck in the 1960s. He was working with patients who experienced depression and soon noticed how they tended to have and maintain negative and distorted thoughts, which in turn, increased and maintained their depression. His observations laid the foundation for cognitive therapy, which later evolved into what we now know as CBT.
What conditions can CBT treat?
CBT is highly effective for a wide range of conditions, including:
Depression
Anxiety disorders (GAD, panic disorder, social anxiety)
PTSD
OCD
Phobias
Eating disorders
Insomnia
Bipolar disorder
ADHD
Substance use disorders
Relationship problems
Chronic pain and stress
How effective is CBT?
CBT is one of the most researched and effective forms of therapy. Numerous studies show that it can be as effective as medication for many conditions, especially anxiety and depression. Its effects often last after therapy ends, as the therapy itself aims to educate and teach the client how to “catch” and “restructure” their own thoughts, emotions, and behaviors. One learned, these skills are available to the client long after they finish therapy, and they can have a lasting positive effect, especially when practiced consistently.
Most FAQs about the CBT Therapy Process
Now, it’s time to tackle some of the most asked questions about the CBT therapy process.
What are CBT exercises?
CBT exercises are structured tasks that CBT therapists give to their clients to establish, reinforce, and practice the things that were discussed during therapy. CBT exercises help the client exercise new skills and work toward achieving therapeutic goals. These may include:
Thought records (tracking and challenging automatic thoughts)
Behavioral experiments
Exposure exercises for phobias or anxiety
Activity scheduling
Journaling
Relaxation techniques
Problem-solving skills training
What can CBT help with?
CBT can help with numerous mental health disorders. Aside from them, CBT is also effective for people who want to:
Increase low self-esteem
Resolve relationship conflicts
Manage stress effectively
Change negative thinking patterns
Resolve their procrastination tendencies
Resolve their perfectionism tendencies
Manage and lower their career or performance anxiety
Increase their emotional regulation
What is the goal of CBT therapy?
The main goal of CBT therapy is to help clients gain healthier and more constructive thinking schemes, engage in healthier behaviors, and with that, improve their emotional well-being and life satisfaction. With CBT, clients can learn and gain helpful tools that enable them to manage problems more effectively and improve their overall quality of life.
How long does CBT take to work?
Clients who start CBT should gain new awareness and a deeper understanding of their issue within the first few sessions. Many people begin to notice improvements within 6–12 sessions, although the total length varies depending on the complexity of the issue and the engagement of the client. Short-term treatment is common for some structured issues and highly direct therapeutic goals (e.g, improving work performance). In the cases of complex issues or trauma, working on numerous life aspects or continuously managing a mental health disorder may require longer-term support.
How is progress assessed in CBT?
Progress in CBT is assessed through a set of structured and spontaneous reviews and questionnaires. Primarily, the client and the therapist do regular goal reviews to define progress. Secondly, in the case of a diagnosed condition, different questionnaires are used to measure symptoms and track improvements over time, like the PHQ-9 for depression or the GAD-7 for anxiety. Furthermore, the client may also do a self-reported symptom tracking, provide the therapist with feedback on daily functioning and emotional states, or they can jointly reflect on thought records and behavior changes.
Most FAQs about CBT Therapy Benefits
Next, let’s define and answer the questions connected to the benefits of CBT.
What can CBT be used for?
CBT can be used for mental health treatment, personal development, stress reduction, improved relationships, goal setting, and breaking unhelpful habits. CBT is both a clinical and a practical tool for change.
Is CBT only for mental health diagnoses?
No. Although CBT works for a variety of mental health conditions, CBT is also useful for everyone who wants to gain more self-awareness, improve their mindset, gain more productive habits and behavior, work through relationship problems, or simply improve the quality of their life.
What are the benefits of CBT?
The benefits of CBT include:
Gaining more control over unwanted thoughts and emotions
Equipping the client with lifelong coping skills
Improving mood, confidence, and emotional balance
Increasing self-awareness and mindfulness
Often leads to lasting change
Can be tailored to the client’s personal goals and values
If you want to find out more about the benefits of CBT, we invite you to read through our blog on the topic.
How long do the effects of CBT last?
If the tools learned in CBT are regularly practiced, the positive effects can be long-lasting. Many clients report continued improvements years after therapy has ended, as they can utilize the tools they’ve gained in different life areas. However, occasional refreshers may help reinforce skills, add new skillsets, or help clients work through newly emerging difficulties that they haven’t encountered earlier in their lives.
Most FAQs about CBT Usage
What happens in a CBT session?
In a typical CBT session, you will:
Review previous homework or exercises
Identify current challenges or thoughts
Explore how your thoughts, emotions, and behaviors are connected
Learn new tools to reframe negative thinking or modify behaviors
Receive new homework or practice assignments
How long should I do CBT for results?
Noticeable improvements often occur after a few weeks, especially with consistent effort. A standard course of CBT usually lasts between 6 to 20 sessions, but this can vary depending on individual needs.
Can I do CBT on my own?
CBT is a structured type of psychotherapy that requires extensive learning and supervised practice by experienced CBT therapists. Although everyone can use certain CBT exercises, CBT is a complex psychotherapeutic process that needs guidance from an experienced CBT therapist who has undergone training and has experience working with CBT. Independent practice works best as a supplement to formal CBT therapy.
Can CBT be done online?
Yes, CBT can be done online. Since it is primarily a talk therapy, CBT is appropriate for online sessions. Many studies show that online CBT (via video calls or guided self-help programs) can be just as effective as in-person sessions for many conditions.
Is EMDR the same as CBT?
Although CBT and EMDR have similarities, they are not the same. First of all, they both are structured psychotherapy modalities that follow a certain structure in providing mental health support for people who battle numerous mental health difficulties. But their differences are present in the way they achieve that, their theory, and the techniques and tools they use. They both aim to accustom the client to their negative experiences and change the thought processes connected to them, with EMDR using bilateral stimulation, and CBT using more subtle methods of cognitive change. A combination of EMDR and CBT is highly effective for resolving traumatic experiences.
What are the side effects of CBT?
CBT is generally safe and well-tolerated by clients with all kinds of backgrounds and abilities. Possible side effects may include an increase in anxiety or emotional discomfort when discussing and talking about distressing topics. Some clients may also feel mentally drained after intensive sessions, or feel frustrated when they stagnate and the progress of therapy feels slow. Nonetheless, these side effects are only temporary, and they decrease as therapy progresses and they gain emotional regulation skills and increase their self-support.
Ending Words
CBT is one of the most effective therapeutic processes for mental health management and improvement. In this blog post, we answered some of the most frequently asked questions about CBT.
Now, once you know the most important aspects of CBT, I believe that you can make an educated decision on whether CBT is the right form of psychotherapy for you. If you have any more questions or want to schedule your first appointment, feel free to reach out and contact EMDR Therapy Nashville. We are dedicated to providing a holistic and individualized mental health support.