In this next Blog series, we will look at the different types of therapeutic orientations. It is important to know these different orientations when one is searching for a therapist. With this knowledge, one can decide which type of therapy one wants/needs, and/or which might be helpful to one’s specific issue or problem.
In this post, we will examine CBT, or Cognitive Behavioral Therapy.
Cognitive Behavioral Therapy, or CBT, is one of the most widely used and researched forms of therapy today—and for good reason. It’s practical, structured, and effective across a wide range of concerns, from anxiety and depression to relationship issues, trauma, and more. But what exactly is CBT, and how can it help you or someone you care about?
What Is CBT?
At its core, CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected. When our thoughts become distorted—whether through negative self-talk, catastrophic thinking, or rigid beliefs—they can influence our emotions and behaviors in ways that reinforce distress.
CBT helps identify these unhelpful patterns and teaches skills to challenge and change them. It’s about becoming more aware of how your mind works and learning to direct it toward more balanced, compassionate, and realistic thinking.
How CBT Works
CBT is collaborative and goal-oriented. In therapy, we work together to identify the thoughts that are keeping you stuck, evaluate the evidence behind them, and practice alternative perspectives. For example:
Thought: “If I don’t do everything perfectly, I’ll fail.”
Challenge: “Is perfection really the only measure of success? What’s a more realistic goal?”
Reframe: “Doing my best is enough. I can learn from mistakes without being defined by them.”
You also learn behavioral strategies—like exposure exercises for anxiety or scheduling pleasurable activities when you’re feeling low—that reinforce change in real life.
What Makes CBT Different?
CBT tends to be shorter-term and more structured than other forms of therapy. It’s focused on teaching you tools you can take with you long after therapy ends. You do not just talk about problems—you actively work on them.
It is also highly evidence-based. Numerous studies have shown CBT to be effective for:
- Anxiety disorders (including panic, phobias, and OCD)
- Depression
- PTSD
- Insomnia
- Chronic pain
- Stress management
- And much more
The Power of Perspective
One of the most empowering aspects of CBT is realizing that while we can’t always control what happens to us, we can influence how we respond. That shift—from feeling powerless to feeling capable—is the heart of healing.
CBT is not about “thinking positive” or ignoring problems. It’s about thinking effectively—in ways that support growth, self-compassion, and forward movement.
If you’re curious whether CBT might be a good fit for you, reach out to a therapist who practices CBT. Therapy is not a one-size-fits-all journey, but CBT provides a powerful framework to start understanding yourself better—and moving toward change that lasts.
Liza Linder, MSW, LCSW, is a therapist with 30 years of experience serving the LGBTQ+ and PLWHIV communities. Liza is in person only, in our Philadelphia offices. For more information about Liza, please click on the therapist’s bios.