Cognitive Behavioural Therapy (CBT) is a motivational and goal-oriented form of talk therapy that focuses on the connection between thoughts, behaviours, and emotions. It emphasizes how negative thought patterns, unhelpful behaviours, and overwhelming emotions can reinforce one another. At the heart of the CBT framework is the understanding that how we interpret situations directly influences how we feel and behave, and that our emotions and behaviours can reinforce how we think. CBT is widely recognized as one of the most effective mental health therapies out there! However, it’s important to know that it might not be the best fit for everyone all the time. Read on to see if CBT is right for you.
What Mental Health Conditions and Symptoms Can CBT Help Treat?
CBT can be used to treat a variety of psychiatric and non-psychiatric conditions, ranging from depression, anxiety, eating disorders and substance abuse, to chronic fatigue syndrome, fibromyalgia, insomnia, and migraines (Chand, et al., 2023). At Cognito, we use CBT to treat mild to moderate anxiety, depression, insomnia, and ADHD. If you experience any of the following symptoms, or even others not listed here, there’s a strong case to be made that CBT might be a helpful part of your treatment plan (*please note: this is not an exhaustive list):
- Excessive worry or fear that is difficult to control
- Avoidance of situations that trigger anxiety
- Avoidant behaviours or social withdrawal
- Physical symptoms like rapid heartbeat, sweating, or tension
- Persistent feelings of sadness or emptiness
- Loss of interest in activities once enjoyed
- Negative thought patterns (e.g., hopelessness, worthlessness)
- Difficulty falling asleep or staying asleep
- Racing thoughts or worry at bedtime
- Poor sleep hygiene
- Trouble starting or completing tasks
- Difficulty organizing or planning
- Procrastination due to overwhelm or mental fatigue
- Trouble managing stress
Questions to Ask Yourself Before Starting CBT:
Here are five reflective questions you can ask yourself to explore whether CBT through Cognito might be a good fit for your mental health needs:
- Do I often notice unhelpful or negative thought patterns that affect how I feel or behave? CBT helps identify and challenge these thoughts.
- Am I open to learning practical strategies to manage my emotions and change my behaviour? While some aspects of CBT are reflective in nature, a significant aspect of CBT is skills-based and action-oriented.
- Do I want to better understand how my thoughts, feelings, and behaviours are connected? CBT focuses on this relationship as a foundation for change.
- Am I looking for a structured, goal-oriented approach to therapy? CBT includes clear goals and measurable progress.
- Am I willing to practice techniques between sessions to support my progress? CBT often involves practicing assigned actions (also known as “homework") or self-reflection to reinforce learning.
These questions can help you determine whether CBT’s approach aligns with your needs and preferences. At Cognito, our CBT Care Providers take a structured approach to sessions but are able to adapt and modify the tools and strategies to meet the specific needs of each client. We recognize that everyone is unique, and CBT is not a one-size-fits-all approach.
What Else to Know Before Deciding if Cognito CBT is Right For You:
In a CBT session, you'll work collaboratively with your CBT Care Provider to identify patterns in your thinking, behaviour, and emotions. Sessions often include:
- Setting a specific agenda together
- Reviewing previous sessions or homework
- Learning a new technique
- Practicing the technique in-session
- Agreeing on small tasks or exercises to try before the next session
This structure helps keep the CBT session focused and goal-oriented.
CBT emphasizes collaboration, active participation, and teamwork, which are encouraged throughout the sessions. Clients must devote time and effort both during and between sessions to consolidate skill development and improvement. It involves gradually exploring and adjusting unhelpful negative thoughts and behaviours, which can result in discomfort. Your CBT Care Provider will be there to support this process non-judgmentally, with a listening ear and an empathetic approach.
Our CBT Care Providers focus on skills and tools. Rather than exploring past issues, we focus on the now. It is goal-oriented and problem-focused. It is primarily a structured program that follows a similar agenda each session and is designed to be educational, aiming to teach the client to be their own therapist.
- If you are seeking more traditional, unstructured talk therapy, our skills-based CBT program may not be the best option for your needs. To help you determine whether CBT at Cognito may not be the most suitable support for your goals, consider reflecting on the following: Are you seeking support or therapy for trauma or Post Traumatic Stress Disorder?
- Are you seeking support with psychiatric conditions such as Bipolar Disorder, Borderline Personality Disorder, or other personality disorders?
- Are you seeking relationship advice or family therapy?
- Are you opposed to structured treatment programs?
If you find yourself saying yes to any of the above, Cognito may not be the ideal support for you at this time. However, we recognize that sometimes it takes a few sessions to determine the answers to the above questions, and that’s okay! If it turns out that, after signing up, that you and your care team uncover that another therapeutic approach would better suit your needs, your care team will work with you to recommend other resources or providers that may better suit your needs.
Conclusion:
CBT can be a relatively quick and effective, evidence-based approach for tackling many mental health challenges like anxiety, depression, insomnia, and ADHD. To achieve the most significant improvement in your symptoms, consistent application of the learned strategies, both during and outside of therapy sessions, is essential. If you think you could benefit from CBT, we invite you to explore what our collaborative mental health care approach offers. If you’re still unsure, visit our website to read testimonials that highlight the genuine impact CBT has made on our clients.
Whatever approach you choose to support your mental health challenges, whether it be CBT or another therapeutic approach, we applaud you for showing up for yourself and putting in the hard but vital work!
Written by: Anna Spilker
References: Chand SP, Kuckel DP, Huecker MR. Cognitive Behavior Therapy. [Updated 2023 May 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK470241/
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