Cognitive Behavioral Therapy (CBT) is a type of mental health treatment based on the idea that unhelpful ways of thinking and unhelpful learned behaviors contribute to our mental suffering. CBT is highly effective at treating a range of conditions, including depression and anxiety disorders, and helps individuals change both their thinking patterns and behavioral patterns to cope better with challenges and improve their mental health.
A core component of CBT is learning to recognize and shift problematic thinking patterns, often referred to as cognitive distortions. Examples include assuming the worst possible outcome, magnifying negatives, minimizing positives, or underestimating one’s abilities. Through CBT, individuals work toward adopting a more balanced and realistic perspective.
CBT also addresses unhelpful learned behaviors. Many people cope with stress by avoiding difficulties, which often reinforces anxiety and distress. Some people have negative coping skills, which can worsen or create new stressors. CBT encourages more adaptive actions, such as facing stressors directly, developing coping strategies, and learning skills to self‑soothe and calm the body.
These principles are represented in the CBT triangle, which illustrates the relationship between thoughts, emotions, and behaviors.
Thoughts are how you interpret a situation or event.
Emotions are feelings such as happiness, anger, or sadness. Because they are accompanied by sensations in our bodies (e.g., tension, heaviness, warmth, etc.), they are called feelings. Our thoughts and behaviors influence our emotions.
Behaviors are actions we take (e.g., the things we do or say). They are influenced by our thoughts and emotions.
Mindfulness is bringing awareness to our moment-to-moment experience with openness and without judgment. Mindfulness helps us see the ever-shifting nature of our thoughts and emotions and take a step back from patterns that make us feel worse.
Meditation practices, such as focusing attention on the breath or bodily sensations, can help individuals calm and self‑soothe during difficult experiences. These skills support mental wellness and can complement CBT by strengthening awareness, emotional regulation, and resilience.