Updated on 9/7/2022

Cognitive behavioral therapy(CBT) is a well-documented and successful psychotherapy. It’s one of the more common evidence-based approaches to therapy for multiple scenarios and situations. We’re looking at everything you need to know about this effective option for therapy from what cognitive behavioral therapy is to how CBT techniques are actually used in treatment.

Types of Cognitive Behavioral Therapy

There are many available forms of CBT techniques. The differenttypes of CBT techniquesspan from self-help books totalk therapyand structured outpatient situations, to inpatient treatment. Most methods of delivery use one of four major cognitive therapy techniques:

Cognitive Behavioral Therapy OnlineStart CBT to learn to identify and reframe negative thought patterns and develop positive coping skillsGet started

Cognitive Behavioral Therapy OnlineStart CBT to learn to identify and reframe negative thought patterns and develop positive coping skills

Cognitive Behavioral Therapy Online

Start CBT to learn to identify and reframe negative thought patterns and develop positive coping skills

Get started

Cognitive TherapyCognitive therapy tries to identify and change negative emotions and detrimental thought patterns into positive thoughts. Negative thought patterns are first determined and then addressed alongside the behavioral and emotional responses associated with them. All this is done in an effort to alter automatic negative thoughts to become healthier, more productive patterns.

Cognitive Therapy

Cognitive therapy tries to identify and change negative emotions and detrimental thought patterns into positive thoughts. Negative thought patterns are first determined and then addressed alongside the behavioral and emotional responses associated with them. All this is done in an effort to alter automatic negative thoughts to become healthier, more productive patterns.

Dialectical Behavior Therapy (DBT)CBT and DBT are often confused with one another. This confusion may come from the fact that  DBT also uses techniques like mindfulness and emotional regulation to address automatic negative thoughts, psychological distress, behaviors, and painful emotions. Dialectical behavioral therapy focuses intensely on the outcomes of thoughts.

Dialectical Behavior Therapy (DBT)

CBT and DBT are often confused with one another. This confusion may come from the fact that  DBT also uses techniques like mindfulness and emotional regulation to address automatic negative thoughts, psychological distress, behaviors, and painful emotions. Dialectical behavioral therapy focuses intensely on the outcomes of thoughts.

Multimodal Therapy (MMT)

Rational Emotive Behavior Therapy (REBT)Rational emotional behavior therapy focuses on underlying beliefs. REBT attempts to first identify major beliefs, and then address those beliefs to help change those that have a particularly negative influence.While different in their tactics, each CBT strategy addresses thoughts and behaviors that can generate psychological distress.

Rational Emotive Behavior Therapy (REBT)

Rational emotional behavior therapy focuses on underlying beliefs. REBT attempts to first identify major beliefs, and then address those beliefs to help change those that have a particularly negative influence.

While different in their tactics, each CBT strategy addresses thoughts and behaviors that can generate psychological distress.

What Are the Different Techniques of CBT?

Each CBT strategy described above can be practiced through a variety of methods.

“Many of the techniques in CBT can be combined with other therapy techniques and they are easy to learn. Once CBT techniques are learned they can help individuals replace unhealthy behaviors with more positive strategies for dealing with daily stressors. CBT can give people hope about their condition and help boost self-esteem. Additionally, techniques such as role playing, relaxation and journaling can have huge benefits to overall mental health.”

During the first few CBT sessions, the primary goal will be to help a therapist fully understand what you’re dealing with and what your goals are for therapy. Together, you and the therapist will create a plan of action designed to help you reach your goals. Therapy can include individual work, family sessions, or even group therapy.

What Are the Benefits of Cognitive Behavioral Therapy?

Cognitive behavioral techniques and therapyaren’t an overnight solution, but progress can often be made in anywhere from 5 to 20 sessions. Compared to other psychotherapeutic treatments,  cognitive behavior therapy has a number of benefits, including:

How to Get Started with CBTGetting started with one of the CBT techniques we’ve discussed here is simple. If you or a loved one has experienced negative feelings, phobia, abuse, or depression, the first step is to talk to your healthcare provider. The first step is talking to your healthcare provider. You may want to reach out to your insurance company to see what type of coverage you have. Your primary doctor can refer you to a licensed therapist who offers CBT therapy, and your insurance company can explain the coverage you have and what your cost should be to seek treatment. Once you have this information, you’ll be able to find a CBT solution that works the best for your needs and goals.

How to Get Started with CBT

Getting started with one of the CBT techniques we’ve discussed here is simple. If you or a loved one has experienced negative feelings, phobia, abuse, or depression, the first step is to talk to your healthcare provider. The first step is talking to your healthcare provider. You may want to reach out to your insurance company to see what type of coverage you have. Your primary doctor can refer you to a licensed therapist who offers CBT therapy, and your insurance company can explain the coverage you have and what your cost should be to seek treatment. Once you have this information, you’ll be able to find a CBT solution that works the best for your needs and goals.

Cited Sources:Introduction to CBT. Beck Institute.https://beckinstitute.org/about/intro-to-cbt/. Published 2021. Accessed August 15, 2021.Cognitive Behavioral Therapy. LifeStance Health.https://www.mygbhp.com/services/cognitive-behavioral-therapy/. Published 2021. Accessed August 15, 2021.Rnic K, Dozois DJA, Martin RA. Cognitive distortions, humor styles, and depression. Europe’s Journal of Psychology. 2016;12(3):348-362. doi:10.5964/ejop.v12i3.1118.Lazarus AA, Abramovitz A. A multimodal behavioral approach to performance anxiety. Journal of Clinical Psychology. 2004;60(8):831-840. doi:10.1002/jclp.20041.Lincoln T, Riehle M, Pillny M et al. Using Functional Analysis as a Framework to Guide Individualized Treatment for Negative Symptoms.Kumar V, Sattar Y, Bseiso A, Khan S, Rutkofsky IH. The Effectiveness of Internet-Based Cognitive Behavioral Therapy in Treatment of Psychiatric Disorders. Cureus. Published August 29, 2017.https://www.cureus.com/articles/8283-the-effectiveness-of-internet-based-cognitive-behavioral-therapy-in-treatment-of-psychiatric-disorders. Accessed August 15, 2021.

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