CBT Explained: Therapy in Plain English

What Cognitive Behavioral Therapy actually is, how it works, and what to expect in sessions.

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Published: January 15, 2024

Last Updated: January 9, 2026

Last Reviewed: January 9, 2026

Article

6 min read

Overview

Cognitive Behavioral Therapy (CBT) is the most researched and widely used therapy for depression, anxiety, and many other mental health conditions. But what actually happens in CBT? Here's a plain-English explanation.

What Is CBT?

CBT is a structured, goal-oriented therapy that focuses on the connection between thoughts, feelings, and behaviors. Core principle: Your thoughts affect your feelings, which affect your behaviors, which reinforce your thoughts. CBT helps you identify and change unhelpful patterns in this cycle. What CBT is: • Practical and skills-based • Focused on present problems and future solutions • Time-limited (usually 12-20 sessions) • Collaborative (you and therapist work as a team) • Evidence-based (proven effective in research) What CBT is not: • Endless exploration of your childhood • Just "positive thinking" • The therapist telling you what to do • A quick fix (it requires active work) • Only about talking (involves practicing skills)

The CBT Model

The cognitive triangle: Thoughts ↔ Feelings ↔ Behaviors Example: Situation: Friend doesn't text back Thought: "They're mad at me" or "They don't care about me" ↓ Feeling: Anxious, sad, hurt ↓ Behavior: Avoid them, send multiple texts, withdraw ↓ Result: Reinforces belief that something's wrong CBT intervention: Examine the thought: Is there evidence? Are there other explanations? Alternative thought: "They're probably busy" or "I'll check in tomorrow" ↓ Feeling: Less anxious, more neutral ↓ Behavior: Wait for response, do something else ↓ Result: Realize nothing was wrong, break the anxious pattern

Common CBT Techniques

1. Thought records: • Identify triggering situations • Notice automatic thoughts • Examine evidence for and against thoughts • Develop balanced, alternative thoughts 2. Behavioral activation: • Schedule activities, especially when depressed • Start with small, achievable tasks • Increase pleasant and meaningful activities • Action leads to motivation (not the other way around) 3. Exposure: • Gradually face feared situations • Stay in the situation until anxiety decreases • Learn that feared outcomes don't happen • Builds confidence and reduces avoidance 4. Cognitive restructuring: • Identify thinking patterns (catastrophizing, black-and-white thinking) • Challenge distorted thoughts • Practice more realistic thinking 5. Problem-solving: • Break overwhelming problems into steps • Brainstorm solutions • Evaluate options • Make action plans

What Happens in a CBT Session?

First session: • Discuss your problems and goals • Learn about the CBT model • Start identifying thought-feeling-behavior patterns • Set agenda for treatment Typical session structure (50 minutes): • Check-in (5 min): How was your week? • Review homework (10 min): What did you practice? • Agenda setting (5 min): What to focus on today? • Work on current issue (25 min): Use CBT techniques • Summarize and assign homework (5 min) Between sessions: • Practice skills (homework is essential) • Track thoughts, feelings, behaviors • Try new behaviors • The real work happens outside the therapy room

Types of Problems CBT Treats

Strong evidence for: • Depression • Generalized anxiety disorder • Panic disorder • Social anxiety • OCD • PTSD • Eating disorders • Insomnia • Health anxiety Also helpful for: • Chronic pain • Anger problems • Relationship issues • Stress management • Low self-esteem • Perfectionism

Common Misconceptions

"It's just positive thinking": • No. CBT is about realistic thinking, not forced positivity • It's about examining evidence, not ignoring problems • You learn to question thoughts, not just swap them for happy ones "The therapist doesn't care about my past": • CBT focuses on present and future, but doesn't ignore the past • Your history informs current patterns • CBT just doesn't dwell on the past at the expense of current solutions "It's too structured and mechanical": • Structure helps many people • Good CBT therapists are warm and empathetic, not robotic • The relationship with your therapist still matters "It's a quick fix": • CBT is shorter than some therapies, but not instant • Requires active participation and practice • Benefits come from doing the work, not just attending sessions

Is CBT Right for You?

CBT may be a good fit if you: • Want practical skills and strategies • Prefer structured, goal-oriented treatment • Are willing to do homework between sessions • Want to focus on current problems • Like understanding how things work • Want time-limited treatment CBT may not be the best fit if you: • Primarily want to process trauma (EMDR or trauma-focused therapy might be better) • Prefer less structured, exploratory therapy • Don't want homework or between-session work • Need crisis support (CBT assumes baseline stability) Note: These are generalizations. Talk to a therapist about what's right for you.

Finding a CBT Therapist

Look for: • Licensed mental health professional (psychologist, social worker, counselor) • Specific training in CBT (not all therapists practice true CBT) • Experience with your particular issue Questions to ask: • What's your training in CBT? • How would you use CBT for my specific problem? • What does a typical session look like? • Will there be homework? • How long is treatment typically? Resources: • Association for Behavioral and Cognitive Therapies (ABCT) therapist directory • Academy of Cognitive Therapy (ACT) certified therapist list • Psychology Today filter for CBT • Ask your doctor for referrals

Maximizing CBT Effectiveness

Do the homework: • This is non-negotiable for CBT to work • Even 10 minutes a day makes a difference • The more you practice, the faster you improve Be honest: • Tell your therapist what's not working • Share uncomfortable thoughts and feelings • Admit when you didn't do homework Be patient: • Skills take time to learn • You might feel worse before feeling better • Progress isn't linear Apply skills in real life: • Don't just talk about skills in session • Use them when you're anxious, depressed, or stressed • The goal is for you to become your own therapist

Conclusion

CBT isn't magic, but it's one of the most effective treatments we have for many mental health problems. It gives you concrete tools to change unhelpful patterns and build a life that aligns with your values. The catch? You have to actually use the tools. If you're willing to put in the work, CBT can create lasting change.