What happens in a typical CBT session?

A typical CBT session follows a structured format starting with a brief check-in and homework review. The middle portion focuses on identifying and examining negative thought patterns, learning new coping strategies, or practicing behavioral techniques. Sessions end with planning homework assignments and summarizing key insights. Your therapist will use various techniques like thought records, behavioral experiments, or role-playing depending on your specific needs and goals.

How many CBT sessions will I need?

Most people benefit from 12-20 weekly CBT sessions, though this varies significantly based on individual circumstances, severity of symptoms, and treatment goals. Some people notice improvements within the first few sessions, while others may need longer-term therapy. Your therapist will regularly assess progress and discuss the anticipated duration of treatment based on your specific situation and response to therapy.

What kind of homework will I have to do?

CBT homework is designed to help you practice new skills between sessions. Common assignments include keeping thought records to track negative thinking patterns, practicing relaxation techniques, completing behavioral experiments to test negative predictions, or gradually exposing yourself to feared situations. Homework is always tailored to your specific goals and comfort level, and your therapist will work with you to ensure assignments are manageable and relevant.

How is CBT different from other types of therapy?

CBT is more structured and present-focused than many other therapy approaches. Rather than extensively exploring past experiences, CBT concentrates on current thoughts, feelings, and behaviors. It's typically shorter-term with specific, measurable goals and includes homework assignments. CBT emphasizes teaching practical skills and strategies that you can use independently after therapy ends, making it a highly educational and empowering approach.

What is the evidence base for CBT compared to other therapies?

CBT has the largest evidence base of any psychological therapy — more RCTs than any other therapeutic approach. It has NICE guideline endorsement as a first-line treatment for depression, generalised anxiety disorder, panic disorder, social anxiety disorder, OCD, PTSD, eating disorders, and health anxiety. Multiple meta-analyses show CBT produces effects comparable to antidepressant medication for depression and anxiety, with lower relapse rates when medication is discontinued. The structured, manualisable nature of CBT makes it easier to study rigorously than less structured approaches — which may partly explain the evidence differential, rather than reflecting superiority in all contexts.

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Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a structured, evidence-based psychotherapy that helps people identify and change negative thought p...

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Quick answer

Cognitive Behavioral Therapy is a structured, evidence-based psychotherapy that helps individuals identify and change negative thought patterns and behaviours. It is commonly used for anxiety, depression, phobias, and stress-related conditions, and may support individuals in managing chronic low back pain and migraines. Cognitive Behavioral Therapy has a strong research support base, with numerous systematic reviews and meta-analyses demonstrating its effectiveness for various mental health conditions.

What Cognitive Behavioral Therapy (CBT) is commonly used for

Conditions

Panic Attacks Addiction & Recovery Anxiety OCD

Cognitive Behavioral Therapy (CBT)

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Origin & History

How It Works

What to Expect in a Session

How It’s Proposed to Work

Cognitive Restructuring

Behavioural Activation

Extinction Learning

Metacognitive Awareness

References

Frequently Asked Questions

Who Is This For?

Best for

Not ideal for

Commonly used for

Panic Attacks

Addiction & Recovery

Anxiety

OCD

Emotional Processing

Symptoms practitioners commonly work with

Prefrontal-Amygdala Regulation