Translated from the Portuguese original. Read the original (Português)
Cognitive Behavioral Therapy (CBT) is a structured, present-focused, and goal-oriented psychotherapy. It starts from a simple and powerful idea: thoughts, emotions, and behaviors constantly influence one another. By changing how we interpret situations and how we react to them, it is possible to feel better and develop skills that last for life.
CBT is a structured, present-focused, and goal-oriented psychotherapy, based on the principle that thoughts, emotions, and behaviors influence one another. By working on this relationship — especially on how we interpret situations — it seeks to reduce suffering and expand the person's repertoire of skills.
The cognitive model
CBT has its roots in the cognitive model proposed by psychiatrist Aaron Beck. The central idea is that it is not events themselves that determine what we feel, but how we interpret them. Faced with the same situation, two people can react in very different ways — because they gave it different meanings.
That is why CBT closely observes automatic thoughts: those quick ideas that arise on their own and that we often do not even notice. When these thoughts are distorted or exaggerated, they can fuel intense emotions and behaviors that, in the end, keep the problem going.
The three sides connect
To see the triangle in action, follow the same everyday example. Tap the tabs and notice how one part “pulls” the other:
The thought
You send a message to a friend and they take a while to reply. An automatic thought arises: “He's ignoring me, I must have done something wrong.” Notice that this is just one interpretation — among several possible ones — of the same event.
The emotion
Faced with that thought, sadness and anxiety come up. If the interpretation had been different (“he must be busy”), the emotion would probably also be lighter. It is the reading of the situation, not the situation itself, that sets the tone of what is felt.
The behavior
Driven by sadness and anxiety, you decide not to write again and pull away. That behavior, in turn, reinforces the initial thought (“see, better not even try”) and closes the cycle. In CBT, it is possible to intervene at any point of the triangle to change this pattern.
What CBT looks like in practice
A hallmark of CBT is being structured and collaborative. Therapist and patient work as a team, with goals agreed on from the start. In general, each session has a few typical elements:
- a session agenda, set jointly, to make good use of the time;
- a stance of active collaboration, in which the patient is a participant — not just a listener;
- tasks between sessions (the so-called homework), which carry what was worked on into real life;
- focus on the “here and now,” seeking to understand and change what keeps the problem going in the present.
Throughout the process, the person develops skills that they can keep using on their own after therapy ends — one of the reasons why CBT tends to have lasting effects.
Most common techniques
CBT brings together a set of practical tools. Some of the most used are:
- Cognitive restructuring — examining and loosening distorted thoughts, seeking more realistic interpretations.
- Thought record — writing down the situation, thought, emotion, and behavior to see the triangle in action.
- Behavioral experiments — testing, in practice, whether a belief is confirmed or not.
- Exposure — gradually and safely approaching what is avoided out of fear.
- Behavioral activation — gradually resuming meaningful and pleasurable activities, widely used in depression.
One of the most researched psychotherapiesCBT has strong evidence for depression, anxiety disorders, OCD, PTSD, and insomnia, among others. It is one of the psychotherapeutic approaches with the largest volume of scientific research.
A common myth to debunkCBT is not “thinking positive” or ignoring feelings. The goal is not to swap bad thoughts for optimistic phrases, but to examine whether interpretations are realistic and useful — welcoming emotions as important information.
Test your understanding
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Further reading
- Beck, A. T. Cognitive Therapy and the Emotional Disorders. 1976.
- Hofmann, S. G. et al. (2012). “The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses”. Cognitive Therapy and Research.
This entry is educational and does not replace assessment, diagnosis or treatment by a qualified health professional. Every person is unique — for a specific case, seek individual guidance.