What Is CBT and How I Use It in Therapy
Cognitive Behavioral Therapy (CBT) is one of the most widely researched and effective approaches to therapy—and for good reason. It’s practical, collaborative, and helps people make meaningful changes in their thoughts, emotions, and behaviors.
At Awakened Path Counseling, I often integrate CBT with other approaches like ACT, mindfulness, and psychodynamic therapy. But when we use CBT, we're working with the idea that how we think affects how we feel and act.
Let’s take a closer look at how CBT works and how I use it with my clients.
What is CBT?
CBT is an evidence-based form of talk therapy that helps people identify and change unhelpful patterns of thinking (cognitions) and behavior. It’s based on the idea that our thoughts, feelings, and behaviors are interconnected, and that by changing one, we can often shift the others.
Some common goals in CBT might include:
Identifying automatic negative thoughts
Challenging cognitive distortions
Building healthier coping skills
Practicing behavioral strategies like exposure or scheduling
Increasing emotional regulation and self-awareness
How I Use CBT in Therapy
IIn our work together, CBT might look like:
Spotting unhelpful thought patterns: Together, we’ll uncover the stories you tell yourself—like "I’m not good enough" or "I’ll fail no matter what"—and examine how they shape your emotions and decisions.
Practicing thought reframes: I’ll guide you through gently challenging those beliefs and replacing them with more balanced, compassionate perspectives.
Creating action steps: Sometimes we don’t feel better until we do differently. We might experiment with small, manageable changes—like setting boundaries, connecting with values, or practicing mindfulness-based strategies.
Using tools and worksheets: I’ll often provide handouts or exercises (like the one below!) to help reinforce skills between sessions.
I also incorporate other CBT-based strategies depending on your needs and goals. These might include thought records, activity scheduling, values-based behavioral experiments, exposure work, structured problem-solving, mindfulness techniques, and relapse prevention planning.
CBT isn’t about “positive thinking” or denying real challenges. It’s about learning to respond to life’s difficulties in more empowered, flexible ways.
A Free CBT Worksheet: "Catch That Thought"
Want to try a CBT skill on your own? This worksheet helps you identify a distressing thought, reflect on how it affects you, and begin to shift it. Scroll down or download the printable version here.
