Do you have questions about what CBT could do for you? Or are you unsure whether it’s the right time to see a psychologist?
Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) is a treatment method in psychology. It is commonly used for anxiety disorders, trauma and depression. Learn more about CBT, how it works and when it is an appropriate form of treatment.
What is cognitive behavioral therapy?
In Cognitive Behavioral Therapy (CBT), you focus on identifying and changing thoughts, emotions, and behaviors that lead to negative feelings such as anxiety or low mood. CBT helps you understand that it’s often not the situation itself that causes distress, but the way you think about it.
These thought patterns are often deeply rooted and shaped by past experiences. When something happens, it triggers mental and physical reactions — sometimes consciously, sometimes unconsciously — and these reactions affect how you feel. Your emotions are also influenced by your self-image, personal beliefs, and memories from earlier in life.
How you feel influences how you act. And when your behavior reinforces unhelpful thoughts, a negative cycle can develop and keep repeating itself.
An example:
Imagine you’re going to a job interview and feel extremely nervous. Thoughts like “I probably don’t have enough experience” or “They won’t like me anyway” pop into your head. These are examples of unhelpful thoughts, often linked to low self-confidence. CBT helps you examine whether these thoughts are actually true — and change them into positive thoughts.
How does CBT help?
CBT teaches you practical skills to turn negative thoughts and behaviors into more realistic thoughts and helpful actions. You learn how to break the negative cycle by:
- Becoming more aware of the connection between thoughts, emotions, and behavior
- Identifying irrational or unhelpful thoughts and beliefs
- Changing behaviors that keep problems going
When CBT is suitable
CBT is used for a wide range of concerns and has been proven effective for issues such as:
- Depression
- Anxiety and panic
- Trauma and PTSD
- ADHD
- Low self esteem
- Sleep problems
- Obsessive-compulsive symptoms
- Stress
- Eating disorders*
- Addiction*
* Please note: iPractice does not offer treatment for these specific concerns.
What CBT asks of you
CBT is an active form of therapy. If you recognize yourself in any of the symptoms above, CBT may be a good fit for you. To get the most out of CBT, the following things are important:
- Motivation – You’re willing to actively participate in therapy. This includes regular sessions, homework assignments, and working together with your psychologist.
- Identifying emotions – You’re able (or open to learning) to recognize and express your emotions, see connections between your thoughts, feelings, and behavior, and build a therapeutic relationship with your psychologist.
- Facing anxiety and impulses – You’re willing to explore fears and challenge them through behavioral experiments, rather than avoiding them.
More information
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At iPractice, you work with two psychologists and combine online sessions with in-person appointments at one of our locations. Want to know more? Read about the intake and treatment process at iPractice, or learn how to find a psychologist who suits you.
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With a referral from your GP, treatment costs are reimbursed by almost all health insurers. Read more about costs and reimbursements.
FAQ
What if I can’t just change my thoughts?
That’s completely understandable. CBT isn’t about “thinking positive.” It’s about learning to think more realistically. You examine whether your thoughts are accurate, how they affect you, and practice alternative ways of thinking.
Is CBT also suitable for physical complaints?
Yes. CBT can help with issues like tension-related complaints, sleep problems, or somatic symptom disorders. It helps you understand how thoughts and behavior can influence physical symptoms.
What do I actually do during therapy?
CBT is very practical. You work on clear goals, complete exercises between sessions, and gain insight into recurring patterns. Many people appreciate the structure and clarity of this approach.
How quickly will I notice results?
That depends on the person and the type of concern. Some people notice changes within a few weeks, while others need more time. Progress is reviewed regularly, and the pace is adjusted to you.
