What is Cognitive Behavioural Therapy?

We are the sum of our experiences

The way we react to the events in our lives is a function of a number of factors. These include our childhood experiences, especially our relationships with our primary caregivers. Additionally, our early adult years, our romantic relationships and our introduction to work life influences the way we think. Our response to any situation is informed by everything that we’ve ever learned or experienced.

In other words, today we are the sum of all our experiences.

Automatic, Negative Thoughts

Inevitably in the process of living, we encounter negative experiences that eventually led to automatic thoughts when we are triggered.

For example, 8 year old Timmy is reprimanded or shamed because he had failed to do well in school. This may lead Timmy to conclude that, “If I don’t do well, then I won’t be accepted or loved”. Consequently, later in life, when he failed to get a job, or experience the end of a relationship, his automatic thought is “I am not good enough”. Such a thought, if left unexamined and becomes chronic, can lead to anxiety, and depression.

Cognitive Behavioural Therapy seeks to reframe negative and irrational thoughts such as “I am not good enough”, and to instal new and positive thoughts. These include thoughts such as “I am enough as I am” or “I will find love again”. The goal is to teach individuals to respond in healthy and functional ways to the situations in which they find themselves.

Many individuals report significant improvements in their anxiety levels, a greater sense of control, and enhanced overall well-being. Moreover, it is generally a short-term treatment option, making it more time- and cost-effective for many people.

Depression

Negative thought patterns can lead to feelings of sadness or hopelessness, which in turn can affect our actions. CBT helps individuals identify these unhelpful thoughts and replace them with healthier, more balanced ways of thinking.

A study published in the journal Cognitive Therapy and Research found that CBT is as effective as antidepressants for treating moderate to severe depression.

Many individuals report a significant decrease in depressive symptoms, leading to enhanced overall functioning and quality of life.

With the rise of online therapy options, accessing CBT has become more flexible and convenient, allowing more people to benefit from this treatment.

Obsessive-Compulsive Disorder (OCD)

When it comes to OCD, the most effective form of CBT is Exposure and Response Prevention (ERP) – a technique that gradually exposes individuals to their fears while preventing the compulsive response.

Therapists work with individuals to identify specific triggers and design exposure exercises that are tailored to their unique fears – whether it’s contamination, harm, perfectionism, or intrusive thoughts.

According to the International OCD Foundation, around 70% of people with OCD experience significant symptom relief from CBT.

Post-Traumatic Stress Disorder (PTSD)

CBT is particularly powerful in treating PTSD because trauma tends to alter how people perceive themselves, others, and the world. Common cognitive distortions after trauma include beliefs such as “I’m never safe,” or “It was my fault.” CBT addresses these distorted beliefs directly.

According to the American Psychological Association, CBT – especially trauma-focused CBT – has one of the strongest evidence bases among therapeutic interventions for PTSD. It is often considered a first-line treatment.

The Benefits of CBT

Skill Development

CBT equips individuals with practical skills to cope with future challenges. By learning to identify and challenge distorted thinking, patients can manage stressors more effectively beyond therapy.

Structured Approach

The structured nature of CBT often makes it less overwhelming, as sessions are typically goal-oriented and focused on specific issues. This approach helps clients see progress and fosters motivation.

Short-Term Treatment

Unlike some traditional psychotherapies that may last for years, CBT is typically a short-term treatment, often lasting between 5 to 20 sessions. This efficiency can be attractive to individuals seeking timely solutions.

Accessibility

With the rise of teletherapy and online platforms, CBT is more accessible than ever. This flexibility allows clients to engage in therapy from the comfort of their homes.

Research-Backed Results

Numerous studies demonstrate the effectiveness of CBT. For instance, research published in the journal Psychological Bulletin advocates that CBT leads to significant improvement in mental health conditions, with results showing continued benefits long after treatment ends.

Let us help you today

One of the most transformative aspects of CBT is that it gives clients tools they can use for the rest of their lives. Through structured sessions and homework assignments, individuals become active participants in their own recovery.

If you are unsure about how CBT works, speak with a Innova Therapy counsellor today.

Ask them specifically to illustrate how CBT could work with a specific issue that you are currently experiencing.