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Effective 9 Cognitive Behavioral Therapy Techniques

Cognitive-behavioral therapy Overview

Cognitive-behavioral therapy, or CBT, is a common form of talk therapy. Unlike some other therapies, CBT is typically intended as a short-term treatment, taking anywhere from a few weeks to a few months to see results. Although the past is undoubtedly relevant, CBT focuses on providing you with tools to solve your current problems. And they’re a lot of ways to get there with this type of therapy.

Here’s a look at some of the techniques used in CBT, what types of issues they address, and what to expect with CBT. You work with a mental health counselor (psychotherapist or therapist) in a structured way, attending a limited number of sessions. CBT helps you become aware of inaccurate or negative thinking so you can view challenging situations more clearly and respond to them in a more effective way.

Cognitive Behavioral Therapy Techniques

The fundamental principle behind CBT is that your thought patterns affect your emotions, which, in turn, can affect your behaviors. For instance, CBT highlights how negative thoughts can lead to negative feelings and actions. But, if you reframe your thoughts more positively, it can lead to more positive emotions and helpful behaviors. Your therapist will teach you how to make changes you can implement right now. These are skills you can continue to use for the rest of your life. There are several ways to approach CBT depending on the issue you’re dealing with and your goals. Whatever approach your therapist takes, it will include:

  • Identifying specific problems or issues in your daily life
  • Becoming aware of unproductive thought patterns and how they can impact your life
  • Identifying negative thinking and reshaping it in a way that changes how you feel
  • Learning new behaviors and putting them into practice

After speaking with you and learning more about the issue you want help with, your therapist will decide on the best CBT strategies to use.

9 Strategies For Effective Cognitive Behavioral Therapy

Some of the techniques that are most often used with CBT include the following nine strategies:

  1. Cognitive Restructuring or Reframing

This involves taking a hard look at negative thought patterns. Perhaps you tend to over-generalize, assume the worst will happen or place far too much importance on minor details. Thinking this way can affect what you do, and it can even become a self-fulfilling prophecy. Your therapist will ask about your thought process in certain situations so you can identify negative patterns. Once you’re aware of them, you can learn how to reframe those thoughts, so they’re more positive and productive. For example: “I blew the report because I’m totally useless” can become “That report wasn’t my best work, but I’m a valuable employee and I contribute in many ways.”

  1. Guided Discovery

In guided discovery, the therapist will acquaint themselves with your viewpoint. Then they’ll ask questions designed to challenge your beliefs and broaden your thinking. You might be asked to give evidence that supports your assumptions, as well as proof that does not. In the process, you’ll learn to see things from other perspectives, especially ones that you may not have considered before. This can help you choose a more helpful path.

  1. Exposure Therapy

Exposure therapy can be used to confront fears and phobias. The therapist will slowly expose you to the things that provoke fear or anxiety while guiding how to cope with them at the moment. This can be done in small increments. Eventually, exposure can make you feel less vulnerable and more confident in your coping abilities.

  1. Journaling and Thought Records

Writing is a time-honored way of getting in touch with your thoughts. Your therapist may ask you to list negative thoughts that occurred to you between sessions, as well as positive reviews you can choose instead.

Another writing exercise is to keep track of the new thoughts and behaviors you put into practice since the last session. Again, putting it in writing can help you see how far you’ve come.

  1. Activity Scheduling and Behavior Activation

If there’s an activity you tend to put off or avoid due to fear or anxiety, getting it on your calendar can help. Once the burden of decision is gone, you may be more likely to follow through. Activity schedules can help establish good habits and provide ample opportunity to put what you’ve learned into practice.

  1. Behavioral Experiments

Behavioral experiments are typically used for anxiety disorders that involve catastrophic thinking. Before embarking on a task that usually makes you anxious, you’ll be asked to predict what will happen. Later, you’ll talk about whether the prediction came true. Over time, you may start to see that the predicted catastrophe is not very likely to happen. So you’ll likely begin with lower-anxiety tasks and build up from there.

  1. Relaxation and Stress Reduction Techniques

In CBT, you may be taught some progressive relaxation techniques, such as:

  • Deep breathing exercises
  • Muscle relaxation
  • Imagery

You’ll learn practical skills to help lower stress and increase your sense of control. This can help deal with phobias, social anxieties, and other stressors.

  1. Roleplaying

Role-playing can help you work through different behaviors in potentially tricky situations. Playing out possible scenarios can lessen fear and can be used for:

  • Improving problem-solving skills
  • Gaining familiarity and confidence in certain situations
  • Assertiveness training
  • Improving communication skills
  • Practicing social skills
  1. Successive Approximation

This involves taking tasks that seem overwhelming and breaking them into smaller, more achievable steps. Each successive step builds upon the previous efforts, so you gain confidence as you go, bit by bit.

Cognitive behavioral therapy is used to treat a wide range of issues. It's often the preferred type of psychotherapy because it can quickly help you identify and cope with specific challenges. 
Cognitive-behavioral therapy is used to treat a wide range of issues. It’s often the preferred type of psychotherapy because it can quickly help you identify and cope with specific challenges. 

What Happens During a CBT Session? 

In your first session, you’ll help the therapist understand the problem you’re dealing with and what you hope to achieve with CBT. The therapist will then formulate a plan to perform a specific goal.

Goals Should Be:

  • Specific
  • Measurable
  • Achievable
  • Realistic
  • Time-limited

Depending on your situation and your SMART goals, the therapist might recommend individual, family, or group therapy. Sessions generally last about an hour and occur once a week, though this can vary according to individual needs and availability.

Homework is also part of the process, so you’ll be asked to fill out worksheets, a journal, or perform specific tasks between sessions. Open communication and feeling comfortable with your therapist is critical. If you don’t feel delighted with your therapist, try to find a therapist you can connect with and open up to more easily. Look for a therapist trained in CBT and who has experience treating your specific problem. Check to make sure they’re appropriately certified and licensed. You may want to talk to your doctor or other healthcare providers for recommendations. Practitioners may include:

  • Psychiatrists
  • Psychologists
  • Psychiatric nurse practitioners
  • Social workers
  • Marriage and family therapists
  • Other professionals with mental health training
Cognitive behavioral therapy (CBT) is a short-term form of behavioral treatment. It helps people problem-solve.
Cognitive-behavioral therapy (CBT) is a short-term form of behavioral treatment. It helps people problem-solve.

Most of the time, CBT takes a few weeks to a few months to start seeing results.

What Can CBT Help With? 

CBT can help with various everyday problems, such as coping with stressful situations or anxiety over a particular issue. You don’t need a medical diagnosis to benefit from CBT.

It can also help with:

  • Learning to manage powerful emotions like anger, fear, or sadness
  • Dealing with grief
  • Managing symptoms or preventing mental illness relapses
  • Conflict resolution
  • Improving communication skills
  • Assertiveness training
  • Coping with physical health problems
Cognitive Behavioral Therapy also reveals the relationship between beliefs, thoughts, and feelings, and the behaviors that follow.
Cognitive Behavioral Therapy also reveals the relationship between beliefs, thoughts, and feelings, and the behaviors that follow.

CBT can be effective for various conditions, either alone or in combination with other therapies or medications. This includes:

Are There Any Risks to CBT Therapy? 

CBT is not generally considered a risky therapy, though there are some things to keep in mind:

  • It’s a very individual thing, but in the beginning, some people might find it stressful or uncomfortable to confront their problems.
  • Some types of CBT, like exposure therapy, can increase stress and anxiety while you’re working your way through it.
  • It doesn’t work overnight. It takes commitment and willingness to work on new techniques between sessions and after therapy has ended. It’s helpful to think of CBT as a lifestyle change that you intend to follow and improve upon throughout your life.

Cognitive-behavioral therapy (CBT) is a well-established, practical type of short-term therapy. It’s based on the connections between your thoughts, emotions, and behaviors and how they influence each other. There are quite a few techniques that are used with CBT. Depending on the type of issue you want help with, your therapist will help figure out which CBT strategy is best suited to your particular needs.

Reclaim your life from Cognitive Behavioral Trauma, at We Level Up Center Florida

At We Level Up Treatment Center provides world-class care with round-the-clock medical professionals available to help you cope. In addition, we work as an integrated team providing information about cognitive behavioral therapy techniques and other aspects of treatment. Make this your opportunity to reclaim your life. Call today to speak with one of our treatment specialists. Our specialists know what you are going through and will answer any of your questions.

Your call is private and confidential, and there is never any obligation.


[1] Cognitive-behavioral therapy. (2019).

[2] Mayo Clinic Staff. (2019). Cognitive-behavioral therapy.