In a world where mental health is increasingly recognized as essential to overall well-being, various therapeutic techniques have gained prominence. One such approach is Cognitive Behavioral Therapy, or CBT. When people first encounter CBT, they might hear phrases like “change your thoughts–change your life” or “just think positively.” While these ideas are part of the CBT process, they only scratch the surface. In truth, CBT is much deeper, offering profound tools for managing thoughts, emotions, and behaviors.
What is CBT?
Cognitive Behavioral Therapy is a structured and practical psychotherapy approach designed to help individuals identify and challenge unhelpful thoughts, beliefs, and behaviors. The central idea behind CBT is that our thoughts, feelings, and behaviors are interconnected, and by changing any of these we can influence the others.
CBT can be effective for various mental health concerns, including anxiety, depression, PTSD, and even everyday stress. It’s a collaborative therapy that involves the individual actively engaging with the process, often practicing skills outside of sessions to help build lasting change.
It’s About Understanding, Not Just Replacing Thoughts
One of the most common misconceptions about CBT is that it simply teaches you to think positively. While positive thinking can play a role, CBT is much more sophisticated. At its core, CBT helps individuals understand how their thoughts influence their emotions and behaviors. Rather than jumping straight to a “feel-good” mindset, CBT encourages individuals to examine their thoughts critically so that they might better know themself. It also involves looking at the historical roots of those thoughts, and the deeper belief systems that influence that thinking.
For example, someone experiencing social anxiety might have a thought like, “Everyone at the party will think I’m boring.” In CBT, rather than just replacing that thought with a blanket “I’m interesting and people will like me,” the therapist might help the person explore the evidence for and against this thought. Are there past experiences where this belief didn’t hold true? Is the thought based on assumptions rather than facts? This exploration allows for a more balanced and realistic perspective, ultimately leading to healthier emotional responses and behaviors from a more emotionally attuned person.
The Power of Cognitive Restructuring
A key technique in CBT is called cognitive restructuring (or cognitive reframing). This involves identifying distorted, negative thoughts—called “cognitive distortions”—and challenging them with evidence. Cognitive distortions are biased ways of thinking that can perpetuate feelings of helplessness, fear, and low self-worth. Some examples of common distortions include:
All-or-nothing thinking (e.g., “If I fail this test, I’m a failure at life”)
Catastrophizing (e.g., “If I make one mistake, everything will fall apart”)
Mind reading (e.g., “She must think I’m weird because I didn’t say much at the party”)
Through cognitive restructuring, individuals learn to regcognize and extinguish these distorted thoughts and replace them with more accurate, compassionate perspectives. This helps reduce the intensity of negative emotions and diminishes behaviors driven by irrational thinking, such as avoiding social situations or procrastinating.
Behavioral Change: The Other Half of CBT
CBT doesn’t just work on thoughts—it also focuses on behavior. It recognizes that the way we act can reinforce negative emotions and beliefs. For instance, someone with social anxiety may avoid going to gatherings, which reinforces their belief that social interactions are threatening. By avoiding these situations, they never get the opportunity to prove that their fears are exaggerated.
In CBT, individuals are encouraged to engage in exposure exercises, where they gradually face their fears in controlled, manageable steps. Over time, this exposure helps them experience that the feared outcomes often do not occur, which gradually reduces anxiety.
Similarly, individuals might learn behavioral activation techniques to break out of cycles of inactivity that often accompany depression. By setting small, manageable goals (like getting out of bed at a certain time or taking a walk every day), individuals can begin to feel more connected to life and gradually improve their mood.
Emotions and Acceptance: A Part of the CBT Process
Another important aspect of CBT is understanding that emotions are a natural part of being human. While CBT aims to change unhelpful thoughts and behaviors, it doesn’t promote the idea of suppressing emotions or pretending to be happy all the time. Instead, CBT teaches emotional regulation—the ability to experience emotions without becoming overwhelmed or reacting impulsively.
In fact, Acceptance and Commitment Therapy (ACT), an offshoot of CBT, emphasizes accepting painful emotions rather than avoiding them. It encourages individuals to engage in behaviors aligned with their values, even when uncomfortable feelings arise. The goal is not to eliminate negative emotions, but to cultivate psychological flexibility, enabling individuals to lead meaningful lives despite emotional challenges.
CBT Is a Lifelong Skill
One of the most empowering aspects of CBT is that it equips individuals with practical skills they can use long after therapy has ended. By learning how to challenge negative thoughts, regulate emotions, and engage in healthy behaviors, people can take control of their mental well-being.
The beauty of CBT lies in its practicality. It’s not about eliminating all negative thoughts or expecting life to always be “happy” and “positive.” By learning to understand, challenge, and change negative patterns, individuals can reclaim control over their thoughts and create a more fulfilling life. CBT teaches individuals to embrace the full spectrum of human emotions and to respond to life’s challenges with resilience, self-compassion, and realistic thinking. So, the next time you hear someone refer to CBT as just “thinking happy thoughts,” remember: it’s much deeper, more nuanced, and more empowering than that.
Start Finding Support From Our Team of Asheville Therapists Via CBT Therapy in Asheville, NC
CBT is a highly effective therapy for many people, but it’s important to recognize that therapy is not a one-size-fits-all solution. While CBT works for a broad range of conditions, some individuals may prefer other therapeutic approaches depending on their needs and personality. If you’re considering CBT, it might be helpful to talk to a mental health professional who can assess your unique situation and recommend an approach that aligns with your goals.
If you are interested in exploring CBT tools further or incorporating them into your mental health journey, consider reaching out to our team of caring therapists to discuss personalized strategies through online and in-person support from Strive On Counseling. If you’re interested in finding out more, follow these steps:
Meet with a compassionate therapist
Begin your journey to healing and relief!
Other Services Offered by Strive On Counseling
At Strive On Counseling, we understand that anxiety and depression are just one part of a larger picture of mental health. That’s why we offer a range of mental health services designed to support your overall well-being. In addition to CBT therapy, our services include individual counseling, anxiety treatment, EMDR trauma therapy, therapy for men’s issues, mindfulness practices, Buddhist counseling, and teletherapy/online therapy. Some other resources we offer include guided meditations, a list of books and other useful resources, and online courses. If you would like more information about any of these services, please don’t hesitate to reach out and start your therapy journey in North Carolina today!