Cognitive Behavioral Therapy

How it works

You'll learn to recognize distorted thinking, challenge unhelpful beliefs, and develop healthier behavioral responses. Sessions are structured and goal-oriented.

Best for

Session structure

Structured sessions with agenda, skill-building exercises, and homework assignments

Sample session flow

• Set agenda and check mood/symptoms
• Review practice from last session
• Introduce a skill (cognitive reframing, behavior experiment)
• Plan homework and next steps

Questions to ask your therapist

• How does this approach address my specific concerns?
• What does a typical session look like?
• How will we track progress and adjust if needed?
• Do you offer in-person, telehealth, or hybrid options?
• What should I expect between sessions (homework, practice)?

Care format considerations

• In-person: strongest for exposure and body-based work; may have location/time constraints.
• Telehealth: flexible and private; ensure a stable connection and a quiet space.
• Hybrid: combines convenience with periodic in-person depth work.
• Group options: useful for DBT/MBCT skills, social support, and cost efficiency.

Cost/coverage to verify

• Coverage varies by plan and diagnosis; verify CPT codes, session length, and provider network status.
• Ask about superbills, sliding scale, and HSA/FSA eligibility.
• Some modalities (e.g., EMDR intensives or group skills) may have different pricing structures.

Adjuncts and alternatives

• Self-guided workbooks aligned to the modality (CBT/ACT/DBT skills).
• Peer support groups or coach-led skills groups (non-therapy).
• Mindfulness and stress-reduction apps for daily practice.
• Lifestyle supports: sleep hygiene, movement, and routine as adjuncts (not a substitute for care).

These supports can complement therapy but do not replace guidance from a licensed professional.