More on Cognitive-Behavioral Therapy (CBT)— and Why It Might Feel Hard at Times

Click on the image for a CBT short video

At times you might be feeling stuck, discouraged, or unsure whether CBT can really be helpful. That’s an expected and honest experience that we can explore. Change isn’t easy, and practicing something new often feels uncomfortable. But let’s take a moment to understand what CBT is, what the research says, and why consistent effort—especially through CBT exercises—is often the key to lasting improvement.

What Is CBT?

Cognitive-Behavioral Therapy is a type of talk therapy that helps you understand the connection between your thoughts, feelings, and behaviors. In CBT, we work collaboratively to:

• Identify problematic thought patterns (like “I always mess up” or “No one cares about me”),

• Challenge and reframe those thoughts &

• Try new behaviors that support healthier, more balanced feelings and results.

  
  

The concept is that our thoughts shape how we feel, and how we feel influences what we do. By changing thinking patterns, we can change emotional and behavioral outcomes.

Does CBT Work? What the Evidence Says

One of the strengths of CBT is that it’s been extensively researched.

✅ Strong evidence for depression and anxiety.

Numerous studies show CBT is effective for many types of depression and anxiety disorders, with benefits that last after therapy ends.

✅ Effective for trauma, PTSD, OCD, and phobias.

Specialized CBT approaches (e.g., exposure therapy for phobias, cognitive processing for PTSD) have been shown to reduce symptoms significantly.

✅ Evidence of long-term change.

CBT teaches skills you can use indefinitely, as new life scenarios arise.

Why You Might Not Feel Better Right Away

Here’s the honest part: CBT does feel challenging. It's a process of restructuring thought patterns that have been embedded over time.

Think of CBT like learning a new skill. When you first learn a new skill it often brings up discomfort, discouragement and then growth. It can feel forced before you see progress.

When you first practice CBT exercises:

• challenging thoughts can feel uncomfortable,

• doing exposure exercises can feel scary,

• tracking patterns can make you face feelings you’ve avoided.

But that discomfort isn’t a sign that CBT isn’t working. It’s a sign you’re doing the work that leads to change.

The Role of Consistency

Consistency matters.

Research shows that people who regularly practice CBT skills between sessions—like identifying thought traps or practicing exposure tasks—have better outcomes than those who don’t.

Why?

Because real change happens in your daily life, not just in the therapy room. Each time you practice a CBT skill—whether you reframe a negative thought, confront a fear a bit, or notice your mood patterns—you strengthen new neural pathways. Over time, your brain becomes less reactive to old patterns.

What You Can Expect Moving Forward

1. Engage in the exercises even when it feels hard

Progress often starts with action before it shows up as feeling.

2. Track your patterns and wins

Even small shifts—like noticing a thought and questioning it—are achievements.

3. Bring questions and doubts to therapy

Doubt isn’t failure—it’s part of the process we can work through together.

A Final Thought

Healing isn’t linear, and it isn’t instantaneous. But the research is clear: CBT does work, especially when you commit to the exercises and to showing up consistently.

Your thoughts won’t change overnight—but every time you practice a CBT skill, you’re building tools for the rest of your life.

You deserve that kind of lasting change. And you’re capable of it.