That’s exactly what Cognitive Behavioral Therapy (CBT) is designed to do. It is one of the most effective and well-researched therapeutic methods available today. In my work, I use CBT as a core approach, not because it’s fashionable — but because it works. It gives clients clarity, structure, and tools they can use in everyday life. But CBT is not the only approach I work with. While it’s often the main method I use, I integrate it with other evidence-based techniques and psychological schools — more on that below.
What is CBT?
CBT is a structured, goal-oriented form of psychotherapy that focuses on the connections between thoughts, emotions, and behaviors. The core principle is simple: the way we think about a situation affects how we feel and how we act. If we can identify and change unhelpful thinking patterns, we can change how we experience ourselves, others, and the world around us.
CBT is not about “positive thinking” or ignoring problems. It’s about learning to see reality more clearly — identifying cognitive distortions, challenging automatic thoughts, and developing more balanced, constructive responses. At the same time, CBT also focuses on behavior: what we avoid, how we cope, how we react under stress — and how to create new habits that align with our goals and values.
Why CBT Is Evidence-Based
One of the most compelling reasons I use CBT is that it’s one of the most thoroughly researched approaches in the field of psychology. Since its development in the 1960s and 70s, CBT has been tested in hundreds of clinical studies. It has shown effectiveness not just in controlled environments but also in real-world practice.
Organizations like the National Institute for Health and Care Excellence (NICE) and the American Psychological Association (APA) consistently recommend CBT as a first-line treatment for many common psychological disorders. It’s been proven to be as effective as — and sometimes more effective than — medication for conditions like depression and anxiety. And the best part: the results are often long-lasting.
What Issues Does CBT Work Best For?
CBT is used in a wide variety of contexts — from individual therapy to group settings, from crisis intervention to long-term self-development. It’s especially effective in treating:
- Anxiety Disorders (including panic attacks, social anxiety, phobias, and generalized anxiety)
- Depression and low mood
- Obsessive-Compulsive Disorder (OCD)
- Post-Traumatic Stress Disorder (PTSD)
- Stress-related disorders and burnout
- Low self-esteem and chronic self-criticism
- Procrastination, avoidance, and motivational blocks
- Sleeping problems
- Perfectionism
- Health anxiety and somatic symptoms
CBT also provides clients with practical tools: worksheets, exercises, and techniques they can use outside of the therapy room. Many clients tell me that, for the first time, they understand how their mind works — and what they can do to manage it more effectively.
Why I Use CBT In My Work
Therapy is not just about insight. It’s about change. That doesn’t mean rushing into solutions or ignoring emotional depth — it means having a framework that allows us to move forward step by step.
I use CBT because it helps people understand their patterns clearly and learn to respond differently. It allows us to work with specific goals while still respecting complexity. I also appreciate that CBT is a collaborative method: we work as a team. I bring psychological knowledge and structure; you bring your experience, your values, your reality. Together, we explore what’s getting in the way — and what needs to shift.
I Work Integratively — CBT Is the Foundation, Not the Limit
Even though CBT is a strong core method in my practice, I don’t work with it exclusively. I use an integrative approach, which means I combine methods from different psychological schools depending on your needs, background, and the issue at hand.
For example, CBT integrates well with schema therapy, especially when we need to look at early patterns and long-standing emotional themes. I also use selected techniques from Gestalt therapy, such as empty chair work or dialogue with inner parts, when we need to explore blocked emotions or inner conflicts. In some cases, I draw from Rational Emotive Behavioral Therapy (REBT) to help challenge deeply rooted irrational beliefs.
Each person is different — and therapy should be, too. CBT gives us a reliable framework, but the full therapeutic process is always adapted to you.
In Summary
CBT is effective because it’s structured, clear, and grounded in decades of scientific research. But more importantly, it gives people hope — not by offering magic solutions, but by showing that change is possible. That patterns can be understood. That thoughts are not facts. And that with practice, we can learn to respond to life in new ways.
That’s why I use CBT — as a main instrument in my integrative practice. It brings clarity, structure, and momentum. And when combined with other approaches, it becomes a deeply flexible and human way to support change.
