CBT — Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is a structured psychotherapeutic approach that focuses on the relationship between thoughts (cognitions), emotions, and behaviors. It rests on the premise that dysfunctional thoughts generate negative emotions and maladaptive behaviors — and that changing those thoughts and behaviors changes the emotional state.
CBT is the psychotherapy with the strongest scientific evidence for anxiety disorders and depression. For anxiety, its core techniques include: cognitive restructuring (identifying and questioning anxious thoughts), gradual exposure (confronting avoided situations), relaxation techniques, and problem-solving skills.
CBT is typically time-limited (12-20 sessions for specific disorders), present-focused, and practical — including 'homework' between sessions. It is also available in digital formats (iCBT), with demonstrated effectiveness.
💡 Practical example
During CBT for social anxiety, Pedro learns to identify the thought 'everyone will notice how nervous I am' as a distortion (mind reading), to weigh the evidence for and against it, to formulate a more realistic alternative thought, and to gradually expose himself to feared social situations.
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