What Is Cognitive Behavioral Therapy and How Does It Work? Overview From a Therapist in Arlington, VA

If you’ve been to therapy before or you’ve been doing your research, you’ve probably come across the term “Cognitive Behavioral Therapy,” often shortened to CBT. This is one of the most commonly used forms of talk therapy, often considered the gold standard. Many of the Arlington residents we treat at Virginia Lindahl, Ph.D. Therapy and Psych Testing are curious about how it works, how it’s different from other kinds of talk therapy, and whether it can help with the challenges they’re facing. We’re here to set the record straight!

Cognitive Behavioral Therapy as a Form of Talk Therapy

Cognitive behavioral therapy is a structured, evidence-based form of talk therapy that focuses on the connection between thoughts, feelings, and behaviors. Unlike some therapies that primarily explore the past, CBT is typically focused on what’s happening in your life right now and how your patterns of thinking and behavior may be contributing to the symptoms you’re experiencing. It’s also:

• One of the most widely researched and effective approaches in mental health care.
• Used to treat a broad range of emotional, behavioral, and physical concerns.
• Active and collaborative, with you and your therapist working together to identify unhelpful thought patterns, emotional reactions, and behaviors, then develop practical strategies to shift them.

The goal of Cognitive Behavioral Therapy is not to eliminate difficult thoughts or feelings, but to recognize them when they happen and respond in better ways, minimizing distress.

Common CBT Techniques and How They Help

CBT teaches a range of tools that are adapted as needed to specific conditions and each individual receiving treatment. Some commonly used techniques include:

• Increasing engagement in meaningful activities
• Exposure techniques to reduce avoidant behaviors
• Skills for emotional regulation and distress tolerance
• Mindfulness-based CBT strategies to improve awareness and mental flexibility, such as meditation, breath awareness, body scans, journaling, and reframing exercises
• Structured problem-solving and goal-setting sessions

These techniques are all about helping people feel more in control of their reactions and better equipped to handle stressors as they arise. When it comes to specific conditions, certain techniques might be stressed over others. Examples of this include:

How CBT Helps With Anxiety

CBT is especially effective for anxiety disorders. With anxiety, your brain overreacts to perceived dangers, which makes it difficult to think rationally. CBT for anxiety focuses on recognizing these anxious thought patterns, challenging them with more positive thoughts, reducing avoidance behaviors, and learning to tolerate uncertainty. Specific skills may include cognitive restructuring, exposure-based strategies, and techniques to calm the nervous system. Over time, anxious thoughts become easier to manage.

CBT for Insomnia (CBT-I)

CBT for insomnia, also known as CBT-I, is a popular treatment for chronic sleep difficulties. Rather than relying on medication, CBT-I addresses the habits, beliefs, and anxiety that keep insomnia going. Treatment focuses on rebuilding healthy sleep patterns, reducing time awake in bed, and easing the mental pressure around sleep. CBT-I has been shown to improve both sleep quality and daytime functioning over the long term.

CBT for Tinnitus

While CBT can’t cause physical healing, it can significantly reduce distress for people experiencing tinnitus. CBT for tinnitus works by changing the emotional and cognitive response to the noise, decreasing the anxiety and frustration associated with it. Many people find that their tinnitus becomes less intrusive and easier to live with after CBT.

CBT for Trauma

Trauma can disrupt beliefs about safety, trust, and control. CBT for trauma allows individuals to process traumatic experiences in a way that feels safe and structured. CBT techniques support gradual exposure to trauma-related memories or triggers by challenging unhelpful beliefs and strengthening coping skills. This approach works by reducing PTSD symptoms, such as hypervigilance, avoidance, and emotional numbness.

CBT for ADHD

CBT is also helpful for individuals with ADHD, particularly adolescents and adults. Therapy often addresses negative self-talk that develops after years of feeling “behind” or misunderstood, while building practical strategies to support daily life. CBT for ADHD usually focuses on improving executive functioning skills, such as organization, time management, planning, and emotional regulation.

Trying Cognitive Behavioral Therapy in Arlington, VA

Cognitive behavioral therapy can be a powerful tool for change—and support is available when you’re ready to begin. Here at Virginia Lindahl, Ph.D. Therapy and Psych Testing in Arlington, VA, I provide cognitive behavioral therapy for children, teens, and adults facing a wide range of concerns, including:

• Anxiety
• Insomnia
• Tinnitus-related distress
• Trauma and PTSD
• ADHD
• OCD

And an array of mood disorders. With over 20 years of experience, I have the necessary knowledge to tailor my approach to the real-life challenges my clients face. Sessions are available in person at my office in Arlington, with telehealth options for clients across Virginia and other PSYPACT states. If you’re interested in exploring what CBT can do for you, make an appointment with me today. I look forward to equipping you with the tools to make your life a little easier!