Cognitive Behavioral Therapy
Structured, skills-based therapy that examines how thoughts, feelings, and behavior reinforce each other, with practical tools you practice between sessions.
Cognitive behavioral therapy (CBT) is one of the most researched forms of talk therapy, built on the idea that thoughts, feelings, and behaviors are all connected, and that changing one can shift the others. A CBT therapist helps you identify specific thought patterns that keep a problem going, such as catastrophizing or all-or-nothing thinking, and test them against evidence. Sessions are typically structured around a specific goal, often with an agenda, homework between sessions, and measurable progress tracking. CBT has been adapted into many specific protocols for anxiety, depression, OCD, insomnia, and other concerns, so the exact structure can vary depending on what it's being used for.
A structured approach to changing the thought and behavior patterns that keep a problem going.
What to expect: A first session usually involves identifying a specific problem and setting goals together. From there, sessions tend to follow a consistent structure: reviewing the week, working on a specific thought or behavior pattern, and agreeing on homework to practice before the next session, things like tracking thoughts, testing a belief against real-world evidence, or gradually facing an avoided situation. CBT is often time-limited, commonly somewhere between 8 and 20 sessions depending on the concern, though longer-term work is also common for more complex or long-standing patterns.
Good fit for: You want a structured, goal-oriented approach rather than open-ended talk, You're willing to do homework and practice skills between sessions, You have a specific problem you can name and want to work on directly
Explore for: Anxiety, low mood, or worry that feels tied to specific thought patterns, Wanting a structured approach with clear goals and measurable progress, A preference for practical tools and homework over open-ended exploration, A specific, nameable problem you want to work on directly
Not the right fit if: You're looking for open-ended exploration of your history rather than a structured protocol, You want the therapy itself to be less directive and more led by whatever comes up, You're seeking primarily relational or attachment-focused work
How to choose a practitioner: Ask about their specific training in CBT for your concern, general CBT training varies widely in depth Ask whether they use a specific protocol (like CBT for insomnia or OCD) or a more general CBT framework Clarify how homework works and how much practice you'll be expected to do outside sessions
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