What Actually Happens in CBT? A Plain-English Guide

You've probably heard someone say, "My therapist has me doing CBT." But what does that actually mean? Cognitive behavioral therapy (CBT) is one of the most widely used and well-studied kinds of counseling. It's practical, it's focused on goals, and it gives you tools you can use long after a session ends. Here's what it looks like in plain English.

The big idea

CBT is built on a simple idea: what we think, how we feel and what we do are all connected. Change one, and the others start to shift too.

Say you send a text and don't hear back for hours. One thought might be, "They're busy." Another might be, "They're mad at me." Same situation, two very different feelings. CBT helps you notice those quick, automatic thoughts, check whether they hold up, and choose a more helpful way to respond.

What a session looks like

CBT is a conversation, not a lecture. A typical session might include:

• Checking in on how the week went and what came up.
• Picking a focus, like a stressful situation or a pattern that keeps repeating.
• Looking at the thoughts behind it and testing whether they're accurate or fair.
• Trying a new skill, such as a different way to respond, a calming technique or a small step toward something you've been avoiding.
• Planning a little practice for the week ahead. Nothing like school homework. Just a way to try the skill in real life.

The goals are yours. You and your therapist set them together, so you can see real progress instead of a vague hope to "feel better."

What CBT can help with

At Fox Valley Institute, therapists use CBT for a long list of concerns, including:

• Anxiety, worry and panic
• Depression and low mood
• Stress at work or school
• Low self-esteem
• Anger
• Sleep trouble
• Grief
• Relationship struggles
• OCD, phobias and ADHD-related challenges

CBT for kids and teens

CBT works for young people too, with a lighter, age-appropriate touch. A younger child might learn to name a "worry thought" and talk back to it. A teen might practice handling test anxiety or a tense moment with friends. Parents usually play a part, so the skills carry over at home. Learn more about our child and teen counseling.

Is CBT the right fit for me?

CBT is a great fit for many people, but it isn't the only option. Fox Valley Institute also offers other approaches, including EMDR, Brainspotting, ACT, DBT and Rapid Resolution Therapy, all under one roof. You don't need to pick a method before you call. Your therapist will recommend what fits your situation and explain why.

In person or telehealth

Adults can meet in our Naperville office or by telehealth from anywhere in Illinois. Counseling for children and teens takes place in person at our office. You can read more about individual therapy here.

Frequently asked questions

How long does CBT take?
It depends on what you're working on and how things go. CBT is focused on goals, so you and your therapist will check progress together along the way and talk about what's next.

Is CBT only for anxiety?
No. It's used for many things, including anxiety, depression, stress at work, low self-esteem, anger, sleep trouble and relationship struggles.

Can kids and teens do CBT?
Yes. Fox Valley Institute uses CBT with children and teens, adapted for their age. Counseling for children and teens takes place in person at our Naperville office.

Can I do CBT by telehealth?
Yes, for adults anywhere in Illinois. You can also meet in person at our Naperville office.

Getting started

Call us at (630) 718-0717 or send us a text through our website. Our intake coordinators will check your insurance, match you with a therapist who fits, and find a time that works. Once you're matched, you stay with that same therapist the whole way through.