Cognitive Behavioral Therapy (CBT) - Becker-Gibeau Psychological Services

How it Works

A CBT therapist helps you break down challenges into understandable parts and teaches tools for responding to them differently.

While approaches vary by provider, typical approaches include:

Identifying patterns. You learn to spot automatic thoughts and reactions that shape your emotional responses.
Cognitive restructuring. You practice evaluating unhelpful thoughts and replacing them with more accurate, balanced ones.
Behavioral strategies. Depending on your needs, this may involve exposure exercises for anxiety, behavioral activation for depression, or problem-solving skills for stress and life transitions.
Skill practice. Many sessions include learning and rehearsing practical techniques such as relaxation methods, coping strategies, or new communication skills.
Between-session work. Short, targeted exercises help you apply skills in real situations so improvement continues outside therapy.

How to Prepare

Clarify your goals.
Consider what you want to change or improve, even if your goals are general at first.

Notice patterns beforehand.
Pay attention to when symptoms show up, what triggers them, and how you typically respond.

Be open to trying new strategies.
CBT works best when you’re willing to experiment with different ways of thinking or behaving.

Expect some structure.
Sessions often follow a consistent format, so coming prepared to review progress and discuss that week’s experiences is helpful.

What to Expect

Early sessions.
You and your therapist define goals and map out the thoughts, feelings, and behaviors connected to your difficulties.

Middle phase.
You work through tailored strategies, practice skills, and gradually face avoided situations or patterns.

Later phase.
You focus on maintaining progress, building confidence with your skills, and planning how to handle setbacks.

Typical Outcomes

Many clients experience clearer thinking, reduced symptoms, better problem-solving, and increased confidence in managing challenges. Research consistently shows that CBT can be effective for anxiety, depression, trauma-related symptoms, relationship stress, and other common concerns. The skills learned often remain useful long after therapy ends.

FAQs

Below are five concise FAQs for Cognitive Behavioral Therapy.

CBT is an evidence-based form of psychotherapy that focuses on identifying and modifying unhelpful thought patterns and behaviors. It is structured, goal oriented, and supported by extensive clinical research from organizations such as the American Psychological Association.

CBT is commonly used for anxiety disorders, depression, PTSD, OCD, insomnia, and phobias. It is also effective for stress management and coping with chronic medical conditions, according to the National Institute of Mental Health.

Most CBT programs last 12 to 20 weekly sessions. Duration varies depending on the condition, severity, and client goals.

CBT is present focused, structured, and collaborative. It emphasizes skill building and practical strategies rather than open ended exploration of past experiences.

Sessions typically involve discussing thoughts and behaviors related to specific problems, learning cognitive and behavioral techniques, practicing skills, and completing between session exercises to reinforce progress.