Cognitive behavioral therapy (CBT) is a structured, goal-focused talk therapy that helps you change the thoughts and behaviors that drive anxiety, depression or substance use. At Lotus Recovery Treatment Center in Thousand Oaks, CBT therapy is offered one-on-one or in groups as part of your treatment plan.
What Is Cognitive Behavioral Therapy (CBT)?
Cognitive behavioral therapy is a form of psychotherapy that focuses on identifying and changing negative thought patterns and behaviors. Developed in the 1960s, CBT is based on the concept that our thoughts, feelings and behaviors are interconnected, and that changing negative thoughts can lead to changes in feelings and behaviors.
At first, it may seem difficult to understand how something as simple as changing your way of thinking can make a difference for recovery. But what many of our clients find is that their negative thoughts have been contributing to their substance use all along.
For example, someone who thinks they’re not good enough may turn to alcohol to numb their emotions. Or, someone who thinks that no one likes them may use substances in social situations. However, if these original thoughts weren’t so negative, the person wouldn’t need to rely on drugs or alcohol to make them feel better.
CBT helps you understand the link between your thoughts, emotions and behaviors, so you can change the patterns that keep you stuck. It is used for anxiety, depression, addiction and other conditions.
How Cognitive Behavioral Therapy Works
CBT counseling can take place in a group setting or one-on-one with a CBT therapist. You will likely participate in a combination of both based on your needs and goals. The first step in CBT is identifying negative and distorted thinking patterns, such as “I’m a burden” or “I’ll never be good enough.” These thoughts often contribute to emotional distress and maladaptive behaviors like substance use.
Once the negative thoughts are identified, CBT helps you challenge and reframe them. This process involves examining the evidence for and against your thoughts and feelings and developing more balanced and realistic perspectives.
If you feel that you are worthless, your therapist may have you challenge these thoughts by pointing out your strengths and positive qualities. Your therapist will also encourage you to engage in healthier behaviors and coping strategies to improve your emotional and physical well-being.
Furthermore, CBT also teaches practical skills and techniques for managing stress, improving communication and enhancing problem-solving abilities. These skills are essential for maintaining long-term mental health and resilience.
How CBT Treats Mental Health and Substance Use
When it comes to mental health and substance use, it’s often difficult to determine which condition came first. Did the symptoms from the mental health disorder cause you to self-medicate with drugs and alcohol, or are you developing mental illness as a result of your substance use? With CBT, it doesn’t matter which came first. CBT can treat both conditions simultaneously by:
- Identifying the triggers contributing to substance use
- Changing negative thought patterns
- Encouraging positive self-talk and cognitive restructuring
- Breaking the cycle of addiction
- Rewarding positive behaviors
- Preventing relapse
- Managing emotions
- Addressing co-occurring disorders
CBT for Depression and Anxiety
Depression often comes with thoughts like “nothing will change” or “I always mess up”. CBT for depression helps you notice those thoughts, test them against what is really happening, then replace them with more balanced ones. You also plan small, doable activities that rebuild energy or mood over time.
CBT for anxiety helps you face worries step by step instead of avoiding them. Trauma-focused CBT is also available for people living with PTSD. CBT is a core part of our depression treatment, as well as our anxiety treatment.
For panic attacks or generalized anxiety, CBT teaches you to notice the physical signs early, question catastrophic thoughts and slowly return to situations you have been avoiding.
Common CBT Techniques
CBT gives you practical tools you can use outside of sessions. Your CBT therapist chooses the techniques that fit your goals, which often include:
- Cognitive restructuring: spotting unhelpful thoughts, checking the evidence for them and replacing them with more balanced ones
- Thought records: writing down a situation, the thought it triggered and how you felt, so patterns become easier to see
- Behavioral activation: scheduling small, rewarding activities to lift mood and energy
- Gradual exposure: facing feared situations in small steps so anxiety loses its hold
- Problem solving: breaking a stressful situation into steps you can act on
- Coping skills for cravings: planning for high-risk situations and practicing ways to ride out an urge
Between sessions, you practice these skills at home. That practice is what turns new ways of thinking into habits.
What Happens in a CBT Therapy Session
CBT sessions are structured and focused on the present. A typical session follows a clear pattern:
- A short check-in on your mood, cravings and the past week
- A review of the skill you practiced since your last session
- Work on one current problem, such as a trigger at work or a recurring worry
- A new skill or practice task to try before the next session
You and your therapist set goals together at the start and check progress along the way. CBT is often shorter than other talk therapies, and many people complete a course in about 5 to 20 sessions. At Lotus Recovery, CBT runs alongside your individual therapy and group sessions in our PHP, IOP and outpatient program.
Trauma-Focused CBT and DBT
CBT has several adapted forms. Trauma-focused CBT helps you work through beliefs that formed after a traumatic event, such as “I am never safe” or “it was my fault,” and gradually reduces avoidance. It is part of our PTSD and trauma treatment.
Dialectical behavior therapy (DBT) grew out of CBT. It adds skills for handling intense emotions, distress and relationships, so it often helps people with mood swings or impulse control problems. Many clients use both: CBT to change thought patterns, and DBT to manage strong emotions in the moment.
CBT Therapy in Thousand Oaks
If you are looking for a CBT therapist in Thousand Oaks, Lotus Recovery Treatment Center has licensed therapists trained in CBT at our center at 290 Conejo Ridge Ave. We combine CBT with other evidence-based therapies and holistic practices based on your needs, and CBT counseling is available in individual and group sessions. Clients also come to us from Westlake Village and nearby communities.
When choosing a CBT therapist, look for someone who is licensed, sets clear goals with you, gives you skills to practice between sessions and tracks your progress.
Call (805) 856-6690 to ask about CBT therapy. Admissions is open 24/7, and most insurance is accepted.
Frequently Asked Questions
What CBT techniques are used for depression?
Common techniques include thought records, behavioral activation, problem solving or relapse prevention planning.
How does CBT work?
CBT is based on the link between thoughts, feelings and actions. By changing unhelpful thoughts or habits, you change how you feel.
How long does CBT take to work?
Many people notice change within several weeks of regular sessions, though it varies.
What is the difference between CBT and DBT?
CBT focuses on changing unhelpful thoughts and behaviors. DBT builds on CBT with added skills for intense emotions, distress tolerance and relationships.
How many CBT sessions will I need?
Many people complete CBT in about 5 to 20 sessions. The number depends on your goals and whether you are also in a program such as IOP or PHP.
Can CBT help with addiction?
Yes. CBT helps you identify the thoughts and situations that lead to use, build coping skills for cravings and plan for high-risk situations, which lowers the risk of relapse.
Can I do CBT in a group?
Yes. CBT is offered in both individual and group sessions at Lotus Recovery. Groups let you practice skills with others working on similar goals.
Is CBT covered by insurance?
CBT is a standard, evidence-based therapy, and most insurance is accepted at Lotus Recovery. Call (805) 856-6690 and our admissions team can check your coverage.