What is cognitive behavioral therapy?

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What is CBT exactly?

I participated in a CBT trial once before. My experience at least was a sort of self-help session, going through my experiences and emotions, trying to link them to reality and work out if what I was experiencing was realistic or just imagined. It was also a way to encourage returning to interests, hobbies, etc.

Broadly speaking, I think it's the link between cognition (thinking) and behaviour (doing), and how to adjust emotion reliant on the link between these two factors (the therapy part). For me, it was depression. For you (assuming you're asking because you're considering it, of course) it could be social anxiety or help in building relationships.

Personally, I'd recommend it. I think it depends on the person whether or not it's effective though.

It's a hybrid of cognitive therapy (which examines thoughts, whether they are true, and whether they improve or harm your emotional life), and behavioral therapy (which uses behaviors to improve your functioning).

Some examples of the former: writing down the thing you were thinking of just before you had a bad mood descend. Then looking at the truth of the thought. If you can conclude it wasn't true, it may make you feel better. It could also be a matter of adding certain thoughts, such as affirmations, to your daily routine.

Some examples of the latter part: To notice when you are doing something you don't want to do, you snap a rubber band around your wrist each time you notice it. Or, you go for a walk every time you feel upset. Or you add a pleasurable activity to every day, to counteract your depressed mood.

It has been proven to be effective in many mood and anxiety disorders, but like anything else, it's partly of function of the patient and partly a function of the therapist. If your therapist is unenthusiastic, snide, dismissive, or otherwise off-putting, you most likely won't get much from the therapy. And if your therapist is perfect but you enter the therapy only because your mother wanted you to, likewise it may fail.