Cognitive Behavioral Therapy (CBT) is a form of psychological treatment that has become a fundamental approach in clinical psychology. It was primarily developed by Dr. Aaron T. Beck in the 1960’s. CBT is based on the concept that our thoughts, feelings, and behaviors are interconnected, and that changing negative thought patterns and behaviors can lead to changes in how we feel. It’s used to treat a wide range of issues in a person’s life, from sleeping difficulties or relationship problems, to drug and alcohol abuse or anxiety and depression.
The number of CBT sessions needed varies widely depending on the individual’s specific issues and their severity. Typically, CBT is considered a short-term therapy approach, ranging from about 5 to 20 sessions. For many mental health conditions, a course of CBT will usually involve weekly sessions that last about an hour, over a period of 3 to 4 months. However, the duration can be shorter or longer, depending on the person’s progress and the nature of the problems being addressed. Some individuals may see significant improvement in fewer sessions, while others may require more time to work through their issues.
What does a typical CBT session look like?
A typical Cognitive Behavioral Therapy (CBT) session is structured and goal-oriented, focusing on addressing specific problems by changing negative thought patterns and behaviors. While individual sessions can vary depending on the therapist’s style and the client’s needs, many share common elements. Here’s an outline of what you might expect in a typical CBT session:
Review of Previous Session and Homework:
CBT often involves “homework” or activities outside of sessions to practice new skills. A typical session might start with a review of what was discussed last time and any homework assignments. This helps reinforce learning and allows both the therapist and client to track progress.
Update on Current Mood and Issues:
The therapist may ask about your current mood or any recent problems you’ve encountered. This update helps identify immediate concerns and potential topics for the session. It’s an opportunity to discuss any new issues that have arisen since the last meeting.
Setting the Agenda:
Together, you and your therapist will decide what specific issues to focus on during the session. Setting an agenda ensures that the time is used efficiently and that priority concerns are addressed.
Work on Agenda Items:
This is the core part of the session where you actively engage with the therapist to work through the problems identified at the start of the session. This may involve:
Identifying Distorted Thoughts: Learning to recognize patterns of negative or irrational thinking that contribute to emotional distress.
Challenging Negative Thoughts: Using evidence to challenge and reframe negative thoughts into more balanced and realistic ones.
Behavioral Experiments: Testing out beliefs through real-life experiments.
Skill Development: Learning new coping strategies, problem-solving skills, or communication techniques to manage difficult situations more effectively.
Assigning Homework:
At the end of the session, the therapist often assigns homework to help you practice the skills learned. Homework might involve keeping a diary, practicing thought-challenging techniques, or gradually facing feared situations.
Summary and Feedback:
Finally, the session concludes with a summary of what was discussed and any insights gained. The therapist might ask for feedback on the session to understand what was helpful or what might need adjustment. This helps tailor the therapy to your needs.
Duration:
Sessions typically last about 50 to 60 minutes. The number of sessions you’ll need can vary widely depending on the nature and severity of your concerns, but CBT is generally considered a short-term therapy approach.
CBT is a collaborative process; the therapist guides and facilitates, but you’re an active participant, applying what you learn outside of sessions to make meaningful changes in your life.
Dr. Velmi, Psy.D.