Cognitive Behavioral Therapy (CBT) is a widely used, evidence-based form of psychotherapy that helps people identify and change negative thought patterns and behaviors that contribute to emotional distress.
π§ At Its Core, CBT Focuses On:
Thoughts → Feelings → Behaviors
CBT teaches that the way you think about a situation affects how you feel and act—not the situation itself. By changing unhelpful thoughts and behaviors, you can change how you feel.
π How CBT Works
1. Identifying Negative Thought Patterns
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Example: “I always mess things up” or “No one likes me.”
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These are called cognitive distortions—automatic, unhelpful thoughts that are often exaggerated or untrue.
2. Challenging and Reframing Thoughts
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You learn to question these thoughts and replace them with more balanced, realistic thinking.
3. Changing Behavior
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CBT encourages small, achievable actions that challenge fear, avoidance, or unhealthy habits.
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Example: Gradually confronting social situations instead of avoiding them.
π§° Common CBT Techniques
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Thought records (track and challenge negative thoughts)
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Behavioral experiments (test your beliefs through actions)
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Exposure therapy (face fears in small, safe steps)
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Relaxation and mindfulness strategies
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Goal setting and problem-solving
✅ What CBT Helps With
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Depression
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Anxiety disorders (like panic, phobias, or OCD)
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PTSD
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Eating disorders
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Insomnia
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Chronic stress
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Substance use
⏱️ Short-Term and Structured
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CBT is usually short-term (often 6–20 sessions), goal-oriented, and collaborative between you and the therapist.