The Frameworks, part 1: Cognitive Behavioral Therapy.

Cognitive Behavioral Theory (CBT) is based on the idea that our thoughts, feelings, and behaviors are deeply integrated. In simple terms, the way we think about a situation affects how we feel and how we respond to it. If our thoughts are negative or distorted, our emotions and behaviors often follow suit. The young woman who was in an emotionally abusive relationship now believes she’s fat and ugly (thoughts), consequently she feels sad and lonely (feelings), which then causes her to want to isolate (behaviors), perpetuating the cycle.

Automatic negative thoughts are patterns of thinking that instantly intrude into our minds as we journey through the contexts of life. One reason people develop automatic negative thoughts is because of past experiences—especially relationships with parents, caregivers, teachers, or peers. If someone grew up in a critical or neglectful environment, they may have internalized messages like “I’m not good enough” or “I can’t trust others.” These patterns become ingrained over time, making negative thoughts feel automatic, even when they don’t reflect reality. Trauma, rejection, or repeated failures can also reinforce these beliefs, making them harder to shake.

CBT is beneficial in therapy because it helps people identify and change these unhelpful, maladaptive, and unhealthy thinking patterns. Instead of letting old wounds shape their perspective, CBT teaches practical skills to challenge and reframe those thoughts. For example, someone who constantly thinks, “I’m a failure,” can learn to examine where that belief came from—perhaps from a hypercritical parent—and then challenge it by recognizing their actual achievements, or reframing it to a phrase more in line with reality, “I’m trying my best and that’s what matters.”

Since CBT focuses on practical skills and real-life application, it’s often a short-term, solution-focused therapy that equips people with tools they can use long after therapy ends. It helps people break free from the grip of past relationships and experiences, allowing them to see themselves and the world in a healthier, more balanced way.