Cognitive-behavioral therapy (CBT) is an umbrella of treatment techniques and protocols developed over decades of research and practice. CBT now boasts hundreds of clinical trials demonstrating its efficacy and effectiveness in helping real people suffering from a wide array of challenges and problems. CBT drives real change both in symptoms and overall quality of life.

Brief History of CBT

CBT's roots lie in behaviorism - a field and theory of psychology that emerged in the mid-20th century - which studied how behavior could be explained by understanding the preceding events and other contextual elements. Understanding these connections gave rise to the so-called "first wave" of effective treatments - some of which are still in use today - like exposure (reducing anxiety through systematic exposure to feared stimuli) and behavioral activation (helping people to engage in behaviors that give them a sense of enjoyment, achievement, or social connection to improve mood).

The mid-to-later parts of the 20th century brought the cognitive revolution in science more broadly, and with it, the "second wave" of CBT. The second wave of CBT brought thoughts and beliefs into sharper focus, especially how their connection with behaviors and emotions helped establish systems of human experience. Cognitive therapies and interventions were developed to help people identify and internalize more rational and useful beliefs about themselves, other people, the world, and the future.

The "third wave” began at the turn of the century and remains the basis of much emerging research. It incorporates Eastern traditions (e.g., mindfulness and Buddhism) and philosophical works (e.g., stoicism) into the practice to help people change their perspectives and the way they relate to the totality of their experience - including but not limited to behaviors, thoughts, and feelings.

Contemporary CBT Practice

The most meaningful outcome of these three waves of CBT is they have been largely additive. Rather than each subsequent wave replacing the prior one, the waves represent true growth in our understanding of the human experience and broaden our array of treatments. As a result, our toolbox as CBT therapists is filled with techniques and strategies - all of which have been rigorously researched - that can be flexibly deployed to help people achieve the goals they have set for themselves.