What is cognitive behavioral therapy?

Cognitive behavioral therapy (CBT) is a kind of psychological treatment. It is based on the general assumption that our reactions to different situations are not caused by the situations themselves, but by our interpretations. Its efficacy has been proven in numerous studies. It is one of few evidence-based psychological treatments out there.

What does cognitive behavioral therapy involve?

CBT is usually delivered through weekly 50 min sessions. During the sessions, therapist and patient work in a collaborative way to solve specific problems. They decide on the problem and the goal lists during one of the initial sessions. Therapist and patient formulate the goals in a way that makes them measurable.

In the course of therapy, therapist and patient work on modifying the patient’s unhelpful thinking, design behavioral experiments that the patient then conducts in order to test that thinking and eventually feel much, much better. The therapist’s goal is to help the patient to learn how to manage their own thinking and through it, behavior and emotions.

Who needs cognitive behavioral therapy?

CBT is a treatment of choice in many psychiatric disorders, including mood and anxiety disorders, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), body dysmorphic disorder (BDD), substance use disorders, personality disorders and many others. In some cases, CBT proved to be more effective than medication (e.g. in OCD). CBT is often recommended by official organizations, such as the National Institute for Health and Care Excellence (NICE) in the UK.

How long does it take for cognitive behavioral therapy to work?

The time it takes for the CBT to show benefits depends a few factors, e.g., on the type of disorder, the frequency of sessions and the motivation of the patient. In the case of some anxiety disorders (phobias, health anxiety) an improvement can be made within 5-15 sessions. Complex trauma and personality disorders, however, require a few years of therapy (ca 50-60 sessions). These are just approximate numbers – every patient is different and may react to therapy differently. In the studies, the protocols are set beforehand to contain a specific number of sessions. If the protocol is efficient, a majority (but not all) of patients experience and improvement after that number of sessions.

What is an example of cognitive behavioral therapy?

Systematic desensitization, or graduated exposure therapy, invented by a South African psychiatrist, Joseph Wolpe, is an example of CBT. This behavioral method is aimed at overcoming various phobias and other psychological problems involving anxiety. 

Why is a session 50 min and not 60 min long?

This is a standard length for an individual session in CBT and many other kinds of therapy. The therapist uses additional 5-10 min before the next appointment is to write down the most important reflections and observations from the session, as well as some ideas for interventions. She needs to do it immediately after the session while her memory is still fresh. It is a necessary step that ensures high quality of your therapy.

How long will I have to attend sessions?

CBT is time-limited and goal-oriented. It means that it will not go on indefinitely like some other kinds of therapy. It also means that we (patient and therapist together) set specific measurable goals and check progress periodically. We can also agree to meet for a specific number of sessions.