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Cognitive Behavioral Therapy (CBT)

mental_health · medium · 2-3 hours/week (sessions + homework)

What is Cognitive Behavioral Therapy (CBT)?

Structured, evidence-based psychotherapy that identifies and changes negative thought patterns and behaviors. The most extensively researched form of therapy, proven effective for depression, anxiety, PTSD, OCD, phobias, and many other conditions.

Is there evidence for it?

EVIDENCEstrong

How do you do Cognitive Behavioral Therapy (CBT)?

  1. 1.Find a licensed CBT therapist — verify they are specifically trained in CBT (not just 'talk therapy')
  2. 2.Attend weekly 50-minute sessions for 12-20 weeks (typical course of treatment)
  3. 3.Complete homework between sessions: thought records, behavioral experiments, exposure exercises
  4. 4.Learn the CBT model: Situation → Thought → Emotion → Behavior → identify and challenge the thought
  5. 5.Practice cognitive restructuring daily: when you notice a strong negative emotion, write down the automatic thought and generate alternative interpretations

How long does it take?

2-3 hours/week (sessions + homework).

Is it hard to start?

medium.

Source: Aaron Beck (founder); thousands of RCTs; APA Division 12 lists CBT as evidence-based for 16+ conditions
therapy · anxiety · depression · thought-patterns · evidence-based · structured
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