Discover 7 Benefits of CBT as a Psychotherapy

Updated April 29, 2025

Cognitive-behavioural therapy (CBT) is a popular and effective type of talk therapy. It helps people understand the connection between their thoughts, feelings, and behaviour. When we’re feeling anxious, stressed, or down, it’s common to fall into negative thinking patterns. For instance, you think the worst or are down on yourself. These thoughts can affect our emotions and what we do.

CBT teaches you how to recognize these unhelpful patterns and replace them with more realistic ones. It also helps you take small steps to face challenges, solve problems, and feel more in control. The goal of CBT isn’t to “think positive” all the time. Instead, it’s about thinking in a more balanced way.

Whether you're dealing with anxiety or depression, CBT can give you practical tools that make a real difference in your daily life. Many people find that these skills continue to help long after therapy ends.

Benefits of Cognitive Behaviour Therapy (CBT)

1. Effective for a wide range of mental health conditions: CBT is effective in treating a wide range of mental health conditions, including anxiety disorders (e.g. panic attacks, generalized anxiety disorder, social anxiety, phobias), depression, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), eating disorders, and substance abuse.

2. Short-term treatment: CBT is typically a short-term treatment, usually lasting between 12 and 20 therapy sessions. This makes it a convenient option for individuals with busy schedules or limited resources.

3. Evidence-based: CBT is an evidence-based treatment, meaning it has been extensively researched and has a strong empirical basis for its effectiveness.

4. Focuses on practical solutions: CBT focuses on practical solutions to problems, helping individuals develop coping strategies and problem-solving skills that they can use in their daily lives.

5. Teaches self-help techniques: CBT empowers individuals to take control of their mental health by teaching them self-help techniques that they can use outside of therapy sessions.

6. Collaborative approach: CBT is a collaborative approach that involves a strong therapeutic alliance between the therapist and the client. The therapist works with the client to identify problems, set goals, and develop strategies for achieving those goals.

7. Holistic approach: CBT takes a holistic approach to mental health, recognizing the complex interplay between thoughts, emotions, and behaviours. It helps individuals develop a greater understanding of their thoughts and behaviours, and how they can affect their emotional well-being.

Overall, CBT is a highly effective and evidence-based treatment approach that can help individuals overcome a wide range of mental health conditions and develop practical coping strategies for managing their symptoms.

Research on CBT

CBT is one of the most well-studied forms of therapy in the world. Many research studies show it helps people feel better and stay better over time.

For example, studies show that CBT reduces symptoms of:

• Depression

• Anxiety

• PTSD (post-traumatic stress disorder)

• Panic attacks

• OCD (obsessive-compulsive disorder)

One large study found that CBT worked just as well—if not better—than medication for people with anxiety or depression. And the skills people learn in CBT often keep helping them even after therapy ends.

Common CBT Techniques

CBT uses many practical techniques to help people manage their thoughts, feelings, and behaviours. Here are some of the most common:

• Thought Records. These help you notice negative thoughts and challenge them with more balanced thinking.

• Behavioral Activation (BA). When you’re feeling down, BA helps you plan enjoyable or meaningful activities to lift your mood.

• Problem Solving. Learn how to break a big problem into smaller steps and come up with clear action plans.

• Exposure Therapy. This helps you gradually face fears in a safe way. For example, if someone had a fear of driving, you could start with short trips. And then work your way up to longer trips.

• Relaxation Strategies. Deep breathing and muscle relaxation can help calm your body when you're overwhelmed.

These tools are easy to learn and practice. Your therapist will help you choose the ones that work best for you.

CBT Self-Help Resources

If you're not ready to try therapy yet, there are many CBT tools you can explore on your own. These can help you learn how to challenge negative thoughts. These books can also help you build healthier life habits.

Here are a few helpful resources:

• The Feeling Good Handbook by Dr. David Burns. A popular book that teaches how to shift unhelpful thinking patterns.

• Mind Over Mood by Dr. Dennis Greenberger and Dr. Christine Padesky. A workbook with easy-to-follow exercises to manage anxiety, depression, and anger.

• MoodTools App. A free app that offers thought records, videos, and tools to improve your mood.

Self-help CBT works best when used regularly. Even 10–15 minutes a day can make a difference.

Book a Free Consult with a CBT Therapist

If you are looking for a CBT specialist in Ontario, our clinic has over 20 therapists to choose from. You can choose to work with a social worker, a registered psychotherapist or a psychologist. Book a free consultation and our Clinical Directors will match you with a therapist. If you are looking for in-person therapy, learn about finding the Best CBT Therapist Near You.

References

Hofmann, S. G., Asnaani, A., Vonk, I. J., Sawyer, A. T., & Fang, A. (2012).
The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy and Research, 36(5), 427–440.

Cuijpers, P., Berking, M., Andersson, G., Quigley, L., Kleiboer, A., & Dobson, K. S. (2013).
A meta-analysis of cognitive-behavioral therapy for adult depression, alone and in comparison with other treatments. The Canadian Journal of Psychiatry, 58(7), 376–385.

Mayo-Wilson, E., Dias, S., Mavranezouli, I., Kew, K., Clark, D. M., Ades, A. E., & Churchill, R. (2014).
Psychological and pharmacological interventions for social anxiety disorder in adults: a systematic review and network meta-analysis. The Lancet Psychiatry, 1(5), 368–376.