There are several techniques that are used with cognitive behavioral therapy (CBT). This is a type of short-term therapy that shows the connections between your thoughts, feelings, and behaviors and how they can influence each other.


Cognitive behavioral therapy, or CBT, is a common form of talk therapy. Unlike some other treatments, CBT is usually a short-term treatment, taking anywhere from a few weeks to a few months to see results.

CBT may be a way to solve your current problems. Here we'll take a look at some of the techniques used in CBT and what types of issues they address.

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  1. What Techniques Are Used With Cbt?
  2. Some of the techniques most commonly used with CBT include the following 9 strategies:
  3. What Happens During A Cbt Session?
  4. What Can Cbt Help With?
  5. Are There Any Risks To Cbt Techniques?
  6. Summary

The main principle behind CBT is that it influences your thoughts and feelings, which can influence your behavior.

For example, CBT highlights how negative thoughts can lead to negative emotions and actions. But, if you keep your thoughts more positive then everything around you will be positive. Your doctor will tell you how to stay positive.

Identifying problems in your daily life, identifying negative thoughts and reframing them in a way that changes your feelings, learning new behaviors and putting them into practice. The doctor will try to understand all these things in you and the therapist will use Will to decide on the best CBT strategies to do.

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1. Changing Negative Thoughts

This involves keeping a close eye on negative thoughts. Often we assume that what we are doing will be the worst, or give too much importance to small things. Thinking this way can have a negative impact on whatever you do and then what you were actually thinking could be wrong. Your therapist will ask about your thoughts in certain situations so you can identify negative patterns. Once you know about them then you can try to make your thoughts positive.

For example: "I didn't do this job well because I'm a completely useless person." Instead of saying, "That wasn't my best work, but I'm a valuable employee and I'm great in many other ways." I will contribute."

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2. Guided Search

By now the therapist will be familiar with your approach. They will then ask questions designed to challenge your assumptions and broaden your thinking. You may be asked to provide evidence that supports your assumptions, as well as evidence that does not support your assumptions.

In the process, you'll learn to see things from another perspective, especially ones you might not have considered before. This may help you choose a more useful path.

3. Exposure Therapy

Exposure therapy can be used to confront fears. The therapist will gradually expose you to the things that trigger fear or anxiety in you. It will also provide guidance on how to deal with them.

This can be done in small steps. Ultimately, exposure can reduce your fears and make you feel more confident in your own abilities.

4. Journaling And Record Thoughts

Writing is a great way to get in touch with your thoughts. Your therapist may ask you to write down any negative thoughts you have as well as positive thoughts between sessions.

Another writing exercise can also be done to keep track of new ideas and new behaviors you have practiced since the last session. Putting it in writing can help you see how much good you have changed.

5. Activity Scheduling and Behavior Activation

If there is any activity that you put off or avoid doing due to fear or anxiety, after all this you may have the confidence to do it. Activity scheduling can help form good habits.

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6. Behavioral Experiments

Behavioral experiments are commonly used for problems caused by anxiety That involves thinking about doing something bad.

Before starting a task that usually worries you, you may be asked to say what will happen after doing this task? Later, you will talk about whether the prediction came true. Over time, you'll see that what you thought was wrong wasn't actually going to happen.

7. Relaxation And Stress Reduction Techniques

In CBT, you may be taught some relaxation techniques, such as:

You can practice all of these to help reduce stress and increase your sense of control. It can be helpful in dealing with phobias, social anxieties and other stressors.

8. Role Playing

Role playing can help you work through different behaviors in potentially difficult situations. Trying out possible scenarios can reduce fear. As -

  • improving problem solving skills
  • gaining confidence in certain situations

  • practicing social skills

  • assertiveness training

  • improve communication skills

9. Successive Approximation

This involves taking tasks that seem overwhelming and can be done by breaking them into smaller parts. Each successive step builds on the previous steps so you gradually gain confidence as you move forward.

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In your first session, you will help the therapist understand the problem you are dealing with and what results you expect from CBT. The therapist will then create a plan to achieve a specific goal.

Depending on your situation and your SMART goals, your therapist may recommend individual, family, or group therapy.

Sessions usually last about an hour and occur once a week, although they may occur more than once according to individual needs and availability.

It is very important for you to discuss everything with your doctor. If you don't feel completely comfortable with your therapist, try to find a therapist with whom you can connect and express yourself more easily. Look for a therapist who knows how to do CBT well and is appropriately certified and licensed. Practitioners may include:

  • psychiatrists
  • psychologists

  • psychiatric nurse

  • Social Worker

  • Marriage and Family Therapist

  • Other professionals with mental health training

It takes a few weeks to a few months to see the results of CBT.


CBT can help with a variety of everyday problems, such as learning to deal with stressful situations or reducing anxiety over a particular issue. You do not need a medical diagnosis to benefit from CBT.

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CBT can help with the following conditions:

  • Learning to manage emotions like anger, fear or sadness
  • deal with grief

  • Managing symptoms or preventing relapse of mental illness

  • dealing with physical health problems

  • improve communication skills

  • assertiveness training

  • Addiction

  • anxiety disorders

  • chronic pain

  • Depression

  • eating disorders

  • ocd

  • Fear

  • sexual disorder

  • sleep disorders

CBT can be effective in a variety of situations, either alone or in combination with other treatments or medications.


CBT is not generally considered to be associated with risks, although there are some things to keep in mind:

  • This is a very personal thing, but in the beginning, some people may find confronting their problems stressful or uncomfortable.
  • Some types of CBT, such as exposure therapy, can increase stress and anxiety while you are doing your work.

  • It doesn't work overnight. It requires commitment and willingness to work on new techniques between sessions and after therapy has ended. It is useful to think of CBT as a lifestyle change that you intend to adopt and improve throughout your life.

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Cognitive behavioral therapy (CBT) is a well-established, effective type of short-term therapy. It's based on the relationships between your thoughts, feelings, and behaviors and how they can influence each other. There are many techniques that are used with CBT. Depending on the type of issue you want help with, your therapist will help you figure out which CBT strategy best suits your particular needs.


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