Cognitive behavioural therapy (CBT)
A structured, evidence-based therapy that treats mental health problems by changing unhelpful patterns of thinking and behaviour. First-line for anxiety and depression.
Category: Therapy and treatment
What is cognitive behavioural therapy?
CBT works on the link between thoughts, feelings, and behaviour. It teaches you to identify distorted thinking, test it against evidence, and change the behaviours that keep problems going.
Key things to know
It is structured and time-limited, typically 8 to 20 sessions, with practice between sessions. It is among the most researched psychological treatments.
- Works on the loop between thoughts, feelings, and behaviour.
- Structured and time-limited: typically 8 to 20 sessions with homework.
- Among the most researched treatments in mental health.
- First-line for depression, anxiety, panic, OCD (as ERP), and insomnia (as CBT-I).
- The goal is learning the methods yourself, not lifelong sessions.
What helps
CBT has strong evidence for depression, anxiety disorders, panic, OCD (as ERP), insomnia (as CBT-I), and more. It is a skills-based therapy: the goal is that you learn to apply the methods yourself.
How SelfMind can help
SelfMind is an AI companion for everyday mental health support: a private place to talk through what you are feeling, in Hindi, English or Hinglish, at any hour. It is not therapy and not a crisis service; it works alongside professional care, never in place of it. You can try it free, no account needed.
Related terms
This entry is educational information, not medical advice, a diagnosis, or a treatment plan. For assessment and treatment, consult a qualified mental health professional. If you are in crisis, see our crisis resources. In India, Tele-MANAS is free at 14416, 24x7.