Cognitive Behavioral Therapy (CBT)

A practical, evidence-based path toward healing and change

Cognitive Behavioral Therapy—often called CBT—is one of the most well-researched and widely used forms of psychotherapy in the world today. It’s a present-focused, skill-based therapy that helps you change unhelpful thoughts and behaviors in order to feel better and live more fully.

Whether you’re struggling with anxiety, depression, stress, trauma, or simply feeling stuck in negative patterns, CBT offers real tools and hope for healing.

What Is CBT?

CBT is based on a powerful and simple idea: The way we think affects the way we feel and act.

When our thoughts are distorted, harsh, or negative, they can fuel painful emotions and unhelpful behaviors. CBT helps you identify those thoughts, challenge them with truth and compassion, and learn new ways of coping that promote emotional health.

CBT is:

• Collaborative – You and your therapist work together as a team.

• Structured and goal-oriented – You’ll identify specific goals and track progress.

• Skills-based – You’ll learn practical tools to manage challenges.

• Short-term – Most people see results in 8–20 sessions.

• Evidence-based – Decades of research show that CBT is effective for many mental health issues.

What Does CBT Help With?

CBT is used with children, teens, and adults to treat a wide variety of emotional and behavioral concerns, including:

• Anxiety (social anxiety, panic attacks, phobias, OCD)

• Depression

• Stress and burnout

• PTSD and trauma-related symptoms

• Negative self-talk and low self-esteem

• Perfectionism and shame

• Eating disorders

• Addictions and substance use

• Chronic illness or pain management

How Does CBT Work?

In CBT, you’ll learn to recognize the unhelpful thought and behavior patterns that keep you stuck—and develop new, healthier ones.

Thoughts: Identifying Cognitive Distortions

Many of us experience cognitive distortions—unhelpful ways of thinking that impact our emotions and decisions. These often happen automatically and feel true, even if they’re not.

Here are a few examples:

• All-or-Nothing Thinking: “If I don’t do this perfectly, I’ve failed.”

• Catastrophizing: “If I make a mistake, it will ruin everything.”

• Overgeneralizing: “That conversation went poorly—no one wants to be around me.”

• Personalization: “My friend seemed upset. I must have done something wrong.”

• Labeling: “I’m such a failure.”

Your therapist will help you gently notice these patterns and reframe them into more balanced, compassionate thoughts.

Behaviors: Changing Actions to Change Feelings

CBT also helps you make changes in your behavior that support emotional healing. This might include:

• Behavioral Activation – Re-engaging with activities you’ve avoided

• Exposure Techniques – Gradually facing situations that cause anxiety

• Building Coping Skills – Learning ways to calm your nervous system, set boundaries, or navigate conflict

What Happens in a CBT Session?

CBT sessions are structured, focused, and collaborative. A typical session might include:

• A brief check-in on how you’ve been feeling

• Review of any take-home tools or reflections from the previous week

• A clear focus or agenda for the day

• Guided conversation exploring thoughts, emotions, and behaviors

• Learning and practicing new skills

• A small takeaway or practice for the coming week

Most clients appreciate how CBT gives them a sense of structure and forward momentum.

How Long Does CBT Take?

CBT is typically short- to mid-term. Many clients see meaningful progress in:

• 6–12 sessions for mild to moderate issues

• 12–20 sessions for more complex concerns

• Ongoing support as needed for chronic or layered challenges

Your therapist will work with you to determine the pace and length of treatment based on your goals.

Is CBT a Good Fit for Me?

You may benefit from CBT if you:

• Want tools you can use in everyday life

• Prefer structured, goal-oriented therapy

• Enjoy learning and applying new skills

• Struggle with anxiety, depression, or unhelpful thought patterns

• Are motivated to explore your thoughts and behaviors with curiosity

When CBT Might Not Be the Best Fit

While CBT helps many people, it may not meet everyone’s needs. CBT might not be ideal if:

• You want to explore early life experiences or unconscious patterns more deeply (psychodynamic therapy may be better)

• You’re not ready for structured work or homework between sessions

• You want a highly relational or emotionally focused approach (such as Emotion-Focused Therapy or somatic work)

At Restoration Counseling Center, our therapists are trained in multiple modalities and can tailor treatment to your unique needs—even blending CBT with other approaches.

CBT from a Faith-Based Perspective

Many clients who seek therapy from a Christian or faith-based perspective find CBT to be deeply compatible with their values. Its emphasis on truth, renewing the mind, and challenging false beliefs aligns closely with biblical themes such as:

• “Be transformed by the renewing of your mind” (Romans 12:2)

• “Take every thought captive to make it obedient to Christ” (2 Corinthians 10:5)

Faith-integrated CBT may involve:

• Exploring how Scripture can help reshape distorted beliefs

• Drawing on prayer, worship, or spiritual practices as coping tools

• Understanding your identity and worth through a lens of grace

• Aligning your thoughts with God’s truth and compassion

If you desire, your therapist can incorporate faith into your treatment in ways that support both your mental and spiritual well-being.

Ready to Begin?

If you’re feeling anxious, overwhelmed, stuck, or unsure how to move forward—CBT offers a path. And you don’t have to walk it alone.

Our therapists are trained in Cognitive Behavioral Therapy and ready to come alongside you with practical support, compassionate care, and proven tools for change.

Reach out today to schedule an appointment or learn more about how CBT can support your journey toward healing.

References

Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.

Beck, A. T. (1976). Cognitive therapy and the emotional disorders. International Universities Press.

Butler, A. C., Chapman, J. E., Forman, E. M., & Beck, A. T. (2006). The empirical status of cognitive-behavioral therapy: A review of meta-analyses. Clinical Psychology Review, 26(1), 17–31. https://doi.org/10.1016/j.cpr.2005.07.003

Ellis, A. (1962). Reason and emotion in psychotherapy. Lyle Stuart.

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012). The efficacy of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 36(5), 427–440. https://doi.org/10.1007/s10608-012-9476-1

National Institute for Health and Care Excellence. (2009). Depression in adults: Recognition and management (Clinical guideline CG90). https://www.nice.org.uk/guidance/cg90