9 Common Myths About Cognitive Behavioural Therapy (CBT)
Last updated October 14, 2025
Have you heard that CBT is just “positive thinking” or that it ignores emotions? These are common myths that stop many people from getting help. Cognitive Behavioural Therapy (CBT) is one of the most researched and effective treatments. It has proven to help with anxiety, depression, trauma, and obsessive-compulsive disorder (OCD). Yet, misunderstandings about how it works can make people hesitant to try it.
This post clears up the most common myths about CBT. It also explains what it involves, and answers top questions people ask online about CBT therapy.
1. Is CBT Just About Positive Thinking?
No. CBT doesn’t teach people to “think happy thoughts.” Instead, it helps you notice and challenge unhelpful thinking patterns. For example, if someone often thinks, “I always fail,” CBT helps test that belief and look for real-life evidence.
CBT promotes balanced thinking, not forced optimism. The goal is to understand your thoughts and see situations in a more balanced way. It's not about replacing every negative thought with a positive one (Beck, 2011).
2. Does CBT Ignore Emotions?
Not at all. CBT helps people understand and respond to emotions, not suppress them. Thoughts, feelings, and behaviours are connected. When you work on one, you influence the others.
Many CBT sessions explore emotions in depth, especially when working on anxiety, trauma, or depression. Therapists help clients identify emotional triggers. CBT also teaches healthier coping skills rather than pushing emotions away (Hofmann et al., 2012).
3. Is CBT Too Structured or Robotic?
CBT follows a structured process, but it’s not robotic. The structure helps sessions stay focused and goal-oriented. Good CBT therapists adjust the pace, techniques, and homework to match each person’s needs.
At Virtual CBT, sessions are collaborative. You and your therapist decide together what to focus on, set goals, and review progress. The process feels organized, not rigid.
Addressing the Myth that CBT is Rigit and Formulaic (Source: The Beck Institute)
4. Does CBT Only Focus on the Present?
CBT focuses on current problems and practical solutions, but it doesn’t ignore the past. Many CBT therapists explore early experiences that shape current beliefs or patterns.
For instance, understanding where self-critical thoughts come from can help a person respond differently today. The focus stays on how past experiences affect the present, rather than analyzing every past event (Beck, 2011).
6. Is CBT Only Short-Term?
CBT is often designed as a short-term therapy (8–20 sessions), but that doesn’t mean results fade quickly. Many studies show that CBT skills continue to help people long after therapy ends (Hofmann et al., 2012).
The goal of CBT is to teach self-therapy skill so clients can maintain progress on their own. Some people return for “booster sessions” to refresh strategies or address new challenges, but the foundation lasts.
7. Can CBT Work Online?
Yes. Online CBT is just as effective as in-person therapy for most concerns. Research shows that video-based CBT leads to similar outcomes for anxiety, depression, and OCD (Carlbring et al., 2018).
Online sessions also offer flexibility, privacy, and comfort. At Virtual CBT, therapists use secure video sessions so clients can attend therapy from anywhere in Ontario.
8. Is CBT Too Surface-Level for Trauma?
CBT is effective for trauma. Some forms of CBT focus on thoughts and behaviours. Other CBT types will addresses emotions, memory, and bodily responses.
For example, Trauma-Focused CBT (TF-CBT) and Cognitive Processing Therapy (CPT) are approaches that help clients process painful memories in a safe way (Resick et al., 2017).
Learn more about our approach to trauma recovery on our PTSD and Trauma Therapy page.
9. Is CBT Only About Thoughts?
CBT includes much more than thinking skills. It also focuses on behavioural change. For example, exposure therapy for anxiety, habit reversal for OCD, or activity scheduling for depression.
Changing behaviour can influence mood and confidence faster than thought work alone. CBT teaches people to act in new ways and observe how those actions shift their emotions and beliefs (Beck, 2011).
Frequently Asked Questions (FAQ): CBT
1. How long does CBT take to work?
Many clients notice improvement within 6–10 sessions. But timing varies depending on the issue and consistency of practice.
2. Can CBT help with intrusive thoughts?
Yes. CBT and Exposure and Response Prevention (ERP) are the most effective treatments for intrusive thoughts and OCD symptoms.
3. Is CBT covered by insurance?
Most extended health plans in Canada cover CBT when provided by a registered therapist or psychologist.
4. What if I’ve tried CBT before and it didn’t work?
Not all CBT experiences are the same. Techniques, therapist fit, and timing can make a big difference. Trying CBT again with a personalized, collaborative approach may help.
5. Is CBT Only for Anxiety or Depression?
CBT is effective in treating anxiety and depression. But research supports its effectiveness for many mental health conditions, including:
Obsessive-Compulsive Disorder (OCD)
Post-Traumatic Stress Disorder (PTSD)
Phobias and panic disorder
Eating disorders
Sleep problems
Stress and burnout
If you’d like to explore how CBT might help you, visit our pages on Anxiety Therapy or OCD Treatment.
6. Does CBT Work for Everyone?
CBT is one of the most researched therapies in the world, but no therapy works for everyone. People’s readiness, comfort level, and connection with their therapist matter a lot.
Some people prefer therapies that include mindfulness, acceptance, or deeper exploration of emotions. Fortunately, many therapists integrate CBT with other methods like Acceptance and Commitment Therapy (ACT) or Dialectical Behaviour Therapy (DBT).
If you’re unsure whether CBT is right for you, you can book a free consultation to discuss your goals and options.
7. Can I Do CBT on My Own?
You can learn many CBT strategies ion your own. You can do this through self-help books, online programs, or worksheets. But a trained therapist can help identify blind spots, challenge deeper patterns, and adapt techniques to your specific situation.
Working with a therapist also provides accountability and emotional support. This can make progress faster and longer-lasting (Cuijpers et al., 2019).
Final Thoughts: Don’t Let CBT Myths Hold You Back
CBT is one of the most practical, evidence-based therapies available. It helps people understand the link between thoughts, feelings, and actions—and teaches skills that last a lifetime.
If you’re ready to learn how CBT can help you move forward, visit Virtual CBT or Book a Free Consultation.
Written by Melissa Lindstrom, RSW, MSW
References
Beck, J. S. (2011). Cognitive behavior therapy: Basics and beyond (2nd ed.). Guilford Press.
Carlbring, P., Andersson, G., Cuijpers, P., Riper, H., & Hedman-Lagerlöf, E. (2018). Internet-based vs. face-to-face cognitive behavior therapy for psychiatric and somatic disorders: An updated systematic review and meta-analysis. Cognitive Behaviour Therapy, 47(1), 1–18. https://doi.org/10.1080/16506073.2017.1401115
Cuijpers, P., Karyotaki, E., Weitz, E., Andersson, G., Hollon, S. D., van Straten, A. (2019). The effects of psychotherapies for major depression in adults on remission, recovery and improvement: A meta-analysis. Journal of Affective Disorders, 245, 728–736. https://doi.org/10.1016/j.jad.2018.11.023
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. https://doi.org/10.1007/s10608-012-9476-1
Resick, P. A., Monson, C. M., & Chard, K. M. (2017). Cognitive processing therapy for PTSD: A comprehensive manual. Guilford Press.
