Cognitive Behavior Therapy
CBT helps you identify and challenge negative thought patterns, empowering you to reframe distorted beliefs and develop healthier behaviors to overcome challenges like addiction or other struggles.
A Day in a Cognitive Behavioral Therapy (CBT) Session
Cognitive Behavioral Therapy (CBT) works by identifying and challenging negative thought patterns that impact emotions and behaviors. It helps you replace unhelpful thoughts with balanced, constructive ones while teaching practical strategies to develop healthier responses. Through this structured, goal-oriented approach, CBT promotes emotional regulation and equips you with tools to create lasting, positive change in your life.
Meet Jason, a college student overwhelmed by self-doubt and fear of failure. He feels paralyzed whenever he has to present in class, convinced he’ll embarrass himself or make a mistake. Today, Jason attends his first CBT session, hoping for relief and practical tools to manage his anxiety.
The Session Begins
Jason’s therapist starts by asking him to describe a recent experience that triggered his anxiety. Jason shares how, during a group presentation, his hands were shaking, and he stumbled over his words. He admits he felt like a failure and couldn’t stop thinking, “Everyone must think I’m terrible at this.”
The therapist gently introduces Jason to the CBT Thought Record Worksheet, explaining how it helps identify, challenge, and reframe negative thoughts. Together, they fill it out:
Situation: The group presentation.
Automatic Thought: “Everyone thinks I’m terrible at presenting.”
Emotion: Anxiety, rated at 85%.
The Breakthrough Moment
Jason immediately feels lighter. When they revisit the anxiety he felt, Jason re-rates it at 50%. For the first time, he sees how his thoughts fueled his fear and how challenging them can reduce its intensity.
The session ends with Jason setting an action plan:
Practice his presentation with a friend to build confidence.
Write down positive feedback to remind himself of his abilities.
Use deep breathing techniques before his next presentation.
Challenging The Thought
The therapist asks Jason to evaluate the evidence for and against his belief. Jason reflects, realizing the only evidence supporting his thought was his nervousness. However, when prompted, he recalls a teammate saying, “You handled that part well,” and the professor nodding approvingly during the presentation.
Together, they create a balanced thought: “I was nervous, but I got through it. I even received some positive feedback, which shows I wasn’t as bad as I thought.”
The Outcome
Over the next few weeks, Jason gains control over his thoughts and emotions. By regularly challenging his negative beliefs and reinforcing his progress, he notices a decrease in anxiety and an increase in confidence. His breakthrough was realizing that he didn’t have to be perfect—progress and effort were enough.
This is the power of CBT: equipping individuals like Jason with tools to shift their mindset, manage their emotions, and reclaim control over their lives.
How Does Cognitive Behavioral Therapy (CBT) Work?
Cognitive Behavioral Therapy (CBT) is a highly effective, evidence-based approach that helps individuals identify, understand, and change negative thought patterns and behaviors that contribute to emotional distress.
Here’s how it works:
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CBT begins by helping you recognize the automatic thoughts and beliefs that influence how you feel and behave. These thoughts are often distorted or unhelpful, contributing to issues like anxiety, depression, or low self-esteem.
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Once identified, CBT encourages you to challenge these thoughts by evaluating the evidence for and against them. This process helps you replace negative or irrational thoughts with more balanced and constructive ones.
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CBT focuses on changing behaviors that reinforce negative thought patterns. By introducing practical strategies—such as relaxation techniques, goal setting, or exposure to challenging situations—you learn healthier ways to cope and respond.
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As thoughts and behaviors improve, so do emotions. CBT teaches skills for managing intense feelings, building resilience, and maintaining a more positive outlook.
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CBT is structured, goal-oriented, and focused on real-life application. You’ll practice new skills during and between sessions, allowing you to see tangible progress over time.
Solution-Focused Brief Therapy (SFBT) is effective because it focuses on solutions rather than problems, helping you build on your strengths and past successes to create meaningful change. By emphasizing what’s already working in your life, SFBT shifts your mindset from feeling stuck to feeling empowered and capable of progress.
Tiffany Graham is a Licensed Clinical Social Worker and a Qualified Supervisor with over nine years of experience in Mental Health and Substance Use Disorder.
A first-generation college graduate of Caribbean descent, she holds a dual bachelor’s degree in Criminal Justice and Sociology from FAU and a Master’s in Social Work from FIU.
Tiffany's expertise includes EMDR therapy, addiction counseling, and mental health treatment for young adults to geriatric clients. She specializes in supporting individuals, couples, and families facing trauma, addiction, anxiety, depression, relationship issues, and more.
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Perfect for you if: You’re struggling with negative thought patterns and want to challenge and replace them with balanced, empowering perspectives.
Challenging Negative Thoughts
Perfect for you if: You need structure to define clear, achievable goals and a roadmap for overcoming obstacles while building on your strengths.
Goal Setting
Thought Record
Perfect for you if: You’re ready to break free from unhelpful thoughts by identifying, challenging, and reframing them into healthier, more constructive beliefs.