“I left my phone in the car,” Henry told his wife, Sharon. “I’m going to go down to the garage and look for it. It should only take me a minute.”
“Okay,” Sharon replied, putting the lunch dishes in the dishwasher. A second later, she heard the front door close and didn’t think about what Henry was up to for the next ten minutes while she busied herself wiping countertops and cleaning the kitchen sink. Glancing at the clock on the stove, Sharon suddenly realized that her husband had taken twenty minutes to complete a task that usually took five. What in the world could he be doing? she wondered.
Dark thoughts seeped into her brain. What if he’d fallen and hit his head on the cement floor? What if paramedics were already putting him in the ambulance and he was on his way to the hospital? Panic clutched at her lungs and her heart beat a staccato against her ribs. Grabbing her keys, Sharon raced to the elevator, stabbing the down button repeatedly until the doors opened in front of her. Something awful had happened to her husband. She could feel it in her bones.
When the elevator finally reached the first floor, the doors opened on a smiling Henry.
“What are you doing here?” he asked, surprised, his brows furrowed.
“I was worried about you,” Sharon replied. “I came down to see if you were alright.”
Henry smiled. “Sorry I worried you. I decided to do a little detailing on the car while I was down here.”
Like Sharon, do you find yourself always assuming the worst? Are you plagued by catastrophic thinking that ignores life’s nuances? Do you sometimes feel as if you’re responsible for the good and bad things that happen around you? If so, Cognitive Behavioral Therapy (CBT) may help.
In this blog, you’ll learn what CBT therapy is, how it works, and how this powerful, evidence-based treatment can support your mental health and well-being. We’ll also explore a real-life example and help you determine whether CBT might be the right approach for you.
What Is Cognitive Behavioral Therapy?
Simply put, Cognitive Behavioral Therapy is a structured, short-term form of talk therapy that’s rooted in the idea that our thoughts, feelings, and behaviors are interconnected. When we learn to identify and reframe negative thought patterns, we’re more likely to respond to life’s challenges in healthy, productive ways.
CBT was developed in the 1960s by psychiatrist Aaron Beck, who discovered that helping patients recognize and re-examine automatic negative thoughts could significantly reduce symptoms of depression.
Unlike many traditional forms of therapy, CBT is goal-oriented and often time-limited. It empowers clients to actively change how they think and behave through practical strategies. Over time, CBT has proven effective in treating a wide range of concerns including anxiety, PTSD, OCD, chronic pain, and relationship challenges.
How Does CBT Work?
While each CBT treatment plan is tailored to the client, most CBT therapists follow a framework that includes these five essential steps:
1. Identifying Cognitive Distortions
The first step in Cognitive Behavioral Therapy is recognizing unhelpful or irrational thinking patterns—like catastrophizing, black-and-white thinking, or overgeneralization—that contribute to emotional distress.
2. Challenging and Modifying Thoughts
Working together, you and your CBT therapist will examine the evidence behind your beliefs and develop more balanced, reality-based alternatives.
3. Changing Behaviors
CBT includes practical techniques such as behavioral activation, exposure therapy, and relaxation skills to help clients develop healthier habits and coping mechanisms.
4. Practicing Coping Skills
CBT emphasizes learning long-term strategies. You’ll be assigned CBT homework exercises like journaling or reframing thoughts to reinforce what you learn in therapy.
5. Tracking Progress
With tools such as thought records or symptom tracking, clients can monitor improvements and make adjustments to their strategies along the way.
A Real-Life CBT Success Story
To better understand the benefits of CBT, let’s return to Sharon, whose negative thoughts about her husband’s safety were causing daily anxiety and sleep disturbances.
Feeling overwhelmed and unable to concentrate, Sharon began CBT sessions with Julie, a licensed therapist who specializes in anxiety treatment. During their first session, Julie asked, “What brought you here today?”
Sharon hesitated. “Whenever my husband Henry leaves and I don’t hear from him, I think something bad has happened to him.”
Julie gently guided Sharon through her emotional experience, helping her identify how past trauma—specifically the sudden death of her first husband—was influencing her current anxiety.
Over the next ten weeks, Sharon and Julie worked to recognize and challenge her irrational fears. With tools like deep breathing exercises, guided imagery, and cognitive restructuring, Sharon learned to reframe her catastrophic thoughts and respond with logic rather than fear.
By the end of her CBT journey, Sharon reported significant improvement in her emotional regulation, daily functioning, and relationship satisfaction.
Is Cognitive Behavioral Therapy Right for Me?
Cognitive Behavioral Therapy is a great fit for people seeking actionable, science-backed tools for managing common mental health challenges. It’s especially effective for:
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Generalized Anxiety Disorder (GAD)
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Depression
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Stress
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OCD
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Panic attacks
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Insomnia
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Phobias
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Addiction
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Eating disorders
However, CBT may not be the best standalone option for individuals dealing with more complex conditions like bipolar disorder, schizophrenia, or deep-rooted childhood trauma—although it can still be part of a broader therapeutic plan.
At Healing Connections, our licensed therapists are trained in evidence-based methods like CBT and tailor every treatment plan to your unique story. Whether you’re struggling with intrusive thoughts, relationship issues, or chronic anxiety, our compassionate team can help you move toward clarity, confidence, and healing.
Clinician Spotlight
Zach Meints – Methods of CBT, Interpersonal, and Gestalt
If Sharon’s experience of anxious thinking and worst-case-scenario fears resonated with you, Cognitive Behavioral Therapy (CBT) may offer the clarity and relief you’re looking for. Zach Meints, a Counselor at Healing Connections, works with adults navigating anxiety, depression, identity exploration, and major life transitions. His approach integrates structured, evidence-based practices like CBT with insight-oriented therapy to help clients create lasting emotional and behavioral change. Zach supports clients in identifying and challenging cognitive distortions—such as catastrophizing or overgeneralizing—that often fuel emotional distress. At the same time, he helps people explore the deeper patterns behind their thoughts and behaviors, building both awareness and practical tools for everyday life. Whether you’re struggling with anxious thoughts, feeling stuck in a transition, or hoping to better understand yourself, Zach offers a collaborative and thoughtful therapeutic space where meaningful change can begin.
Interested in starting CBT therapy? Reach out to Healing Connections today and take your first step toward mental wellness.
References
Beck, Judith S. Ph.D., (2022, July 13). Is Cognitive Behavioral Therapy Right for You? Psychologytoday.com. https://www.psychologytoday.com/us/blog/think-your-way-health/202207/is-cognitive-behavior-therapy-right-you
Taibbi, Robert, LCSW, (2019, March 5). Quick Guide to Cognitive Behavioral Therapy (CBT). Psychologytoday.com. https://www.psychologytoday.com/us/blog/fixing-families/201903/quick-guide-cognitive-behavioral-therapy-cbt
Charles Davis, MSW, has written for several academic publications and was a semifinalist for the 2023 Mason Jar Press 1729 Book Prize in Prose. He lectures on a variety of disability issues, including legal rights and sexuality. Mr. Davis also writes a blog on navigating loss and building a new life at: https://gayandgrieving.blog.