You’ve probably heard the term CBT tossed around, maybe from a mental health professional, a friend, or that one online video where someone said it changed their life. But what is CBT? Is it simply talking about your feelings? Is it positive thinking? Is it journaling until your hand falls off? 

The quote “the way you think affects how you feel, and how you feel affects what you do” is at the core of Cognitive Behavioral Therapy (CBT). 

CBT is one of the most widely practiced and supported forms of psychotherapy. Grounded in decades of research, CBT is a structured, goal-oriented approach that helps individuals identify and change patterns of thinking and behavior that contribute to emotional distress. This is all possible due to neuroplasticity, which allows us to rewire our patterns of thinking.

Core Principles of CBT 

To put it simply, CBT is the understanding that our thoughts, feelings, and behaviors are interconnected, like a triangle that creates a continuous cycle of influence. 

When a person experiences distress, it is often the result of unhelpful or distorted thinking patterns, known as cognitive distortions, that influence emotional responses and behavioral choices. Rather than just talking about the past (though that can be part of it), CBT is mainly focused on the present. What thoughts are showing up in your day-to-day life? How do those thoughts affect your emotions and behaviors? And what would happen if you responded to those thoughts a little differently? 

Thus, CBT aims to: 

● Identify maladaptive thoughts (e.g., “I’m a failure” or “Nothing ever goes right for me”) 

● Challenge and reframe those thoughts based on logic and evidence 

● Encourage more adaptive behaviors that support emotional well-being 

This process helps individuals develop more realistic, balanced perspectives and improve their ability to manage stress, anxiety, depression, and other mental health concerns. 

What to Expect in CBT

CBT is an active and collaborative process. Clients work closely with a mental health professional to set specific goals and engage in exercises both during and outside of sessions. These may include:

● Monitoring thoughts and emotions 

● Practicing and integrating coping strategies 

● Gradual exposure to anxiety-provoking situations 

● Replacing avoidance or unhelpful behaviors with more constructive actions 

Unlike traditional talk therapy, CBT emphasizes skill-building and problem-solving, often within a structured framework. Sessions typically follow a clear agenda and include “assignments” for clients to complete on their own time in order to reinforce learning and application in their daily lives. 

Final Thought

So, what is CBT? It may not be as magical as the internet puts out, but it is a transformative process. Cognitive Behavioral Therapy empowers individuals to recognize and shift unhelpful patterns in both thought and behavior. With consistent practice and the support of a trained professional, clients can gain insight, build resilience, and develop lifelong tools for navigating life’s challenges. 

If you are interested in learning more, reach out to Maggie Meyer, a Licensed Counselor and Registered Play Therapist in Bethesda, MD, serving all of Montgomery County, MD. You're not alone!