Cognitive Behavioral Therapy in 2025
What is Cognitive Behavioral Therapy, truly?
In this blog we will take a look at Cognitive Behavioral Therapy (CBT). By the end of the blog you’ll understand exactly what Cognitive Behavioral Therapy in 2025 looks like, and why CBT continues to be the best choice for your mental health needs.
So let’s jump right in!
Cognitive Behavioral Therapy was developed to challenge what we call distorted or dysfunctional thinking. Basically the idea is that the way we think impacts not only our thoughts, but how we feel, and how we act in the world around us. If our thinking is distorted, dysfunctional, or patterned in a way that causes us or others harm, then we experience little to no emotional relief, and as a result, suffer.
So much of our suffering starts in our own minds. I like to say “I hurt my own feelings.” I hurt my own feelings with my own thoughts about myself. Do you do the same? I know I can be really unkind to myself. I can be really hard on myself, and critical. And I can easily convince myself that other people feel this same way about me. Even when I have zero proof.
This is what’s meant by cognitive distortions. Cognitive distortions occur when we have thoughts that aren’t necessarily true, thoughts that make us suffer, despite their lack of proof in reality. Do you have some version of this? Most of us do. In fact, the massive occurrence of this in all of us is one of the reasons why cognitive behavioral therapy remains one of the most popular therapeutic interventions after decades.
It gets even trickier in the brain. I remember in grad school, being introduced to cognitive behavioral therapy. My very smart professor introduced the topic of cognitive distortions by saying “Thoughts think they are true.” It would be one thing if we could have a thought, then immediately know if it is true or not, but it doesn’t work that way, does it? It’s so tricky, because our thoughts think they are true, and will convince us that they are true, even when they are not true at all. If it gets to the point where we are unable to tell the difference between our thoughts and reality, then we are venturing into the realm of cognitive disorders like schizophrenia. But for most of us, we all have some version of “thoughts think they are true.” Except they are not true. They are only thoughts, based on your own life experiences, opinions, and conditioning. A thought cannot be a fact just based on the issue that you, the subject, having the thought, are by nature not an unbiased observer. You are biased, and subjective. So in essence, we must examine our thoughts to see what is at least true to us, true to society, true to some agreed-on version of reality.
This is the basis of cognitive behavioral therapy, this examination of thoughts. If you’ve gotten this far and you’re thinking, ok, but what about our behaviors and actions? Well, that’s the other piece of the puzzle. Our thoughts do not exist in a vacuum. They exist, and then we act depending on how we feel about them.
Feelings go hand in hand with cognitive distortions. If we didn’t feel bad after having a negative thought, then it would barely matter if we had them or not. Enter feelings, and now we have a reason to go to therapy. Suffering becomes part of our existence.
There are many ways of addressing this suffering, and that’s one reason why we have so many different kinds of therapy. When we start by addressing our thoughts, we are using techniques of Cognitive therapy. Over the years, Cognitive therapy has evolved into Cognitive Behavioral Therapy (CBT). Don’t let the Behavioral part scare you. We use the term Cognitive Behavioral Therapy even when we basically are just working with thoughts.
Common Cognitive Distortions You Might Recognize (and How CBT Helps)
Cognitive distortions are inaccurate thoughts that make us suffer, even though they often have no basis in reality. These patterns show up for almost everyone in one way or another. When you see them in yourself, don’t panic. It just means you are human. The goal of CBT is to notice them, question them, and eventually create healthier ways of thinking.
Here are a few of the most common distortions, along with CBT strategies you can try:
All-or-Nothing Thinking
Also called black-and-white thinking. You see things in extremes. If you don’t do something perfectly, you see yourself as a total failure. For example: “If I don’t get this job, I’ll never succeed.”
CBT Strategy: Practice finding the gray area. Ask yourself: “What’s another way to see this?” or “Is there evidence that I’ve had successes even when things weren’t perfect?”Catastrophizing
You immediately imagine the worst-case scenario. One small mistake snowballs in your mind until it feels like disaster is inevitable. For example: “If I mess up this presentation, I’ll get fired and lose everything.”
CBT Strategy: Play the “then what?” game. Follow your worst-case thought with realistic outcomes. Most of the time, the end result is less catastrophic than your brain first imagined.Mind Reading
You assume you know what others are thinking, usually in a negative way. You might convince yourself that people are judging you or don’t like you, even when you have no evidence. For example: “They didn’t text me back right away, so they must be mad at me.”
CBT Strategy: Remind yourself, “I can’t know what’s in someone else’s mind without evidence.” Try testing the thought by checking in with the person directly, or replacing the assumption with a neutral explanation.Overgeneralization
You take one negative event and see it as a never-ending pattern. For example: “This relationship ended, so all my relationships will fail.”
CBT Strategy: Look for exceptions. Write down times when things have worked out differently. Reality is rarely “always” or “never.”Should Statements
You pressure yourself with rigid rules about how you or others “should” behave. When you or others fall short, you feel guilt, frustration, or anger. For example: “I should never feel anxious” or “They should always treat me the way I want.”
CBT Strategy: Replace “should” with “I would prefer” or “I wish.” This simple shift makes the thought less rigid and gives you more flexibility and compassion.Personalization
You blame yourself for things outside of your control, or you take things too personally. For example: “My friend is upset, so it must be my fault.”
CBT Strategy: Ask yourself, “What else might explain this?” or “Is this really about me, or could it be about something in their life?” This helps widen your perspective.
These distortions are sneaky because they feel true in the moment. Remember what my professor said? Thoughts think they are true. That’s why CBT is so powerful. It gives you tools to hold those thoughts up to the light, test them against reality, and see whether they really deserve the power they’re holding over you.
What CBT Looks Like in 2025
When CBT first emerged, it was often taught in a very structured and almost rigid way. The focus was on identifying distorted thoughts, challenging them, and replacing them with healthier or more accurate ones. This worked, and still works, but over time many people felt that something was missing. After all, we are not just a collection of thoughts to be swapped out like puzzle pieces. We are whole human beings with emotions, bodies, histories, and relationships.
That is why CBT has evolved. Today’s CBT is more holistic. We still care about thoughts, but we also care about how those thoughts live in your body. Have you ever noticed how quickly one thought can trigger a feeling in your chest or stomach? Or how a single negative belief about yourself can make your shoulders tense up or your heart race? Therapists now pay attention to that mind-body loop and help you notice not only what you are thinking but how you are experiencing those thoughts physically.
Another shift in CBT has been toward what is called “third wave” approaches. These include therapies like Mindfulness-Based Cognitive Therapy (MBCT) and Acceptance and Commitment Therapy (ACT). Instead of only focusing on changing thoughts, these approaches also help you step back and notice your thoughts with curiosity. You don’t have to wrestle with every single thought to replace it. Sometimes the most healing thing is simply noticing, “Oh, there’s that critical voice again,” and then letting it float by rather than buying into it.
In 2025, CBT is also more personalized. Decades ago, CBT could feel like a one-size-fits-all approach. Today, therapists draw on the basic principles of CBT while tailoring them to your unique situation, personality, and goals. For example, if you’re a very analytical person, your therapist may help you break down your thoughts into logical pieces and look at the evidence. If you’re more creative, you might work with imagery or metaphor to explore your beliefs and feelings.
And CBT is no longer confined to the therapy office. With the growth of digital mental health, many CBT skills are now available through apps, online programs, and even virtual reality. You can practice reframing your thoughts, calming your body, or testing out new behaviors between sessions in ways that were never possible before. This has made CBT more accessible to people who might not have had the chance to try it otherwise.
So when we talk about CBT today, we are not only talking about a set of skills to fight distorted thinking. We are talking about a flexible, evolving therapy that can meet you where you are. It can help you challenge the thoughts that hurt you, make sense of your feelings, and experiment with new ways of being in the world.
At its core, CBT remains what it always was: a way of untangling suffering that begins in the mind. But in 2025, CBT is also about compassion, mindfulness, body awareness, and practical action. It is about helping you create not just healthier thoughts, but a healthier life.
Try This Now
Take two minutes and pick one distortion you recognize in yourself. Write it down exactly as it shows up. Now ask:
What is the evidence for and against this thought?
What is a more balanced way to say it?
If my best friend had this thought, how would I respond?
What is one small action I can take today that fits the balanced thought?
Breathe, check in with your body, and notice what shifts. Even small shifts count. This is one of the simplest but most powerful CBT techniques you can practice on your own.
Ready to Go Deeper?
If you want to explore Cognitive Behavioral Therapy in 2025 in a more personalized and guided way, working with a therapist is the best next step.
As a CBT therapist, I integrate modern CBT with mindfulness and practical tools you can use right away.
You can book a session with me to get the structure, accountability, and support you need to shift your patterns and build a healthier life.