For example: “I blew the report because I’m totally useless” can become “That report wasn’t my best work, but I’m a valuable employee and I contribute in many ways.”

Background and education. Trained psychotherapists can have a number of different job titles, depending on their education and role.

CBT is rooted in the present, so the therapist will initially ask clients to identify life situations, thoughts, and feelings that cause acute or chronic distress. The therapist will then explore whether or not these thoughts and feelings are productive or even valid.

Approach therapy as a partnership. Therapy is most effective when you're an active participant and share in decision-making. Make sure you and your therapist agree about the major issues and how to tackle them. Together, you can set goals and assess progress over time.

What to Expect CBT is a structured form of psychotherapy that can occur in a relatively short period of time—often between 5 and 20 weekly sessions, generally around 45 to 50 minutes each. CBT usually starts with one or two sessions focused on assessment, during which the therapist will help the client identify the symptoms or behavior patterns that are causing them the most problems and set goals for treatment.

Notice how the first two sentences don't provoke many emotions, but the third sentence is “emotional reasoning,” you might be “reading” into this feeling, thinking: “Might I be jinxing the universe by writing this down?

If you’ve been diagnosed with a mental health condition, tell your therapist. This important first step will help you set goals for your therapy.

Your therapist may ask you to list negative thoughts that occurred to you between sessions, as well as positive thoughts Emotional health you can choose instead.

Certification and licensing. Make sure that the therapist you choose meets state certification and licensing requirements for his or her particular discipline.

The roots of CBT can be traced back to the 1960s when psychiatrist Aaron Beck noticed that his depressed patients often engaged in internal dialogues filled with negative self-talk. This observation led him to develop a structured, present-focused therapy that aimed to identify and modify these distorted thought patterns.

“Getting a mediocre evaluation proves how inadequate I am. Getting high marks doesn’t mean I’m smart.”

Cognitive behavioral therapy usually takes place over a limited number of sessions (typically five to 20). You shouldn’t expect results immediately.

Automatic negative thinking can really cause your mental health to spiral. Learn the most common thought patterns, how to recognize automatic negative…

This step can be difficult. You may have long-standing ways of thinking about your life and yourself. With practice, helpful thinking and behavior patterns will become a habit and won't take as much effort.