#0013 — Cognitive Behavioral Therapy

Why is it the "gold standard" for therapy?


Everyone should know the basics of Cognitive Behavioral Therapy.


🧐 What is it?

Cognitive Behavioral Therapy (CBT) is a type of therapy that reduces symptoms of anxiety, depression, anger, and more. It works by changing how people think about themselves and the world.


🏆 Why is it the gold standard?

meta-study of 269 studies found that there is “very strong” evidence that CBT successfully treats anxiety, anger management, and stress. 

Quite simply, there’s a lot of evidence that it works well.


🔎 How it works

CBT argues that the way we think about and interpret life’s events will affect how we behave and, ultimately, how we feel.

It also argues that anxious and depressing thoughts are cognitive distortions. A cognitive distortion is an exaggerated or irrational thought that can cause people to see reality inaccurately.


📺 For example

Let’s say you’re going for a walk and you see a friend across the street. You wave to the friend but they don’t wave back to you. How do you interpret what just occurred?

Did your friend choose to ignore you on purpose? Or maybe they didn’t see you. Maybe they did wave back and you didn’t see it.

CBT uses exercises like the triple column technique and socratic questioning to help people interpret events like this more realistically.


✍️ Try now

When was the last time you felt anxious or depressed? Use this CBT exercise to review what happened.

Be sure to write out this exercise using a pen and paper or mobile app. Doing this exercise “in your head” will not help longterm.


🌆 Conclusion

CBT is not a “cure” for our mental health, but everyone would benefit from learning the basics. Understanding the connection between your thoughts and your actions can be life changing.


📖 Read more


📱 Practice more

Download Bold CBT. It’s an iOS app that I made with dozens of mental health exercises.


🙏 Thank you

I’m grateful that you read this far! Please send me an email to tell me what you think. Your feedback makes the newsletter better for everyone.

  • john@boldCBT.com

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