CBT (Cognitive Behavioral Therapy)
CBT helps you spot unhelpful thought-and-behavior loops and practice new patterns that reduce symptoms over time—one doable step at a time.
There’s no single “right” therapy—many people benefit from a blend, or a sequence, over time. What matters most is a pace that feels steady and supportive.
Who typically provides this?
Typically provided by licensed therapists (LPC/LCPC, LCSW, LMFT, PhD/PsyD).
What sessions can look like
- Identify patterns (thoughts, feelings, behaviors) and what keeps them going
- Practice tools: reframing, problem-solving, exposure/behavior change strategies when relevant
- Between-session practice is collaborative and flexible (meant to support you, not pressure you)
Often helpful for
- Anxiety
- Depression
- Panic
- Stress
- Insomnia
- Phobias (sometimes with exposure)
Good fit if…
- You like clear structure
- You want practical tools you can use between sessions
- You’re open to practicing skills in real life with support
If this feels hard right now, that’s okay
Sometimes the best next step is choosing the right pace and support level first—then building from there.
- You’re wanting a fully open-ended, exploratory style right now (psychodynamic may feel better)
- Homework feels overwhelming at the moment—your therapist can adapt, or you might prefer ACT or a more insight-based approach to start
If you want help choosing a steady starting point, the quiz can narrow the field fast.
Questions you can bring to a first session
You don’t have to ask all of these—pick the ones that would help you feel confident and supported.
- What does a typical session look like with you?
- How will we set goals—and how will we know if things are improving?
- If something feels too fast or too intense, how do you adjust pace and support?
- How do you tailor this approach to my needs, identity, and preferences?
Evidence notes+
- Strong evidence base across many conditions; often a first-line option for anxiety and depression.
Educational only. Not medical advice. If you’re in immediate danger, call 911 or your local emergency number.