Cognitive Behavioral Therapy
Cognitive Behavioral Therapy
What is it?
Cognitive behavioral therapy (CBT) is a structured, goal-oriented form of talk therapy. It can help manage mental health conditions, such as depression and anxiety, and emotional concerns, such as coping with grief or stress. CBT can also help manage non-psychological health conditions, such as insomnia and chronic pain.
How does it work?
Cognitive behavioral therapy is an evidence-based treatment that’s grounded in theory and skill-based dialogue (conversations). It provides a supportive, nonjudgmental and safe environment that allows you to talk openly with a mental health professional who’s objective and specially trained to help you with the issues you’re having. Often, it includes techniques like mindfulness and acceptance-based therapy.
Cognitive behavioral therapy usually takes place over a limited number of sessions (typically 5 to 20). You shouldn’t expect results immediately. CBT usually takes time and sometimes involves uncomfortable work. Think of your therapist as a partner working with you through a process. If you keep working together toward the goals you’ve set, you’ll be able to mark your progress over time1.
What is the efficacy?
Methods: A 2009 meta-analysis2 analyzed seven trials, three of which were randomized controlled trials. The frequency and duration of therapy were not defined.
Results: The findings indicate that cognitive behavioral therapy can improve both depressive symptoms and daily functioning in individuals with PMS and PMDD. Patients demonstrated notable improvements in functioning and depression scores. However, further research is necessary before CBT can be recommended as a first-line treatment.
Conclusion: These results suggest that mindfulness-based practices and acceptance-based cognitive behavioral therapy may offer meaningful relief from symptoms, but more robust evidence is needed to support their widespread use.
What are the side effects?
There is little scientific research on the potential side effects of psychotherapy. However, confronting your anxieties or unresolved issues during therapy can initially feel distressing or destabilizing, and this may be looked at as an unwanted 'side effect', one that can be dealt with positively3. It is essential to discuss any challenges or emotional distress with your therapist from the get-go to ease any potential discomfort during the healing journey.
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