You can take steps toward healing but don’t have to take them all at once.
Cognitive Behavioral Therapy (CBT) is an evidence-based approach that can help you understand your thoughts, change unhelpful patterns, and feel more in control of your life.
It’s not about fixing everything at once. It’s about learning to take five small, steady steps that will lead to lasting change.
So, what are CBT’s five steps? In this blog post, we’ll explain each one in a way that’s easy to follow and use.
What is CBT?
CBT is a practical, goal-oriented therapy that helps you become more aware of the patterns between your thoughts, feelings, and behaviors.
The main idea is that while we can’t always control our circumstances, we can learn to manage how we react to them.
Instead of focusing on the past, CBT centers on the present. It helps you identify negative or unhelpful thinking patterns and behaviors that might hold you back. From there, you work with your therapist to change these patterns into more positive and constructive ones.
What Are the 5 Steps of CBT?
Here’s a simple breakdown of the five steps used in many CBT-based approaches:
Step 1: Identify Your Problem
You’ll work with your therapist to clearly define your issues. This could be anything from anxiety, stress, or panic attacks to relationship difficulties or dealing with grief.
Step 2: Become Aware of Your Thoughts, Emotions, and Beliefs
This is the “cognitive” part of CBT. Your therapist will help you pay attention to your thoughts and feelings when the problem occurs.
For example, if you feel anxious before a social event, you might notice thoughts like, “No one will want to talk to me,” and feelings of a racing heart or sweaty palms. The goal here is to notice these connections without judgment.
Step 3: Challenge Your Unhelpful Thoughts
Once you know your thoughts, you’ll learn to question them. This is often called “cognitive restructuring.” You’ll ask yourself: Is this thought true? Is there another way to see this situation?
For instance, that thought, “No one will want to talk to me,” might be replaced with, “I might talk to a few people, and that’s okay,” or “Some people might not be interested, but others will.”
Step 4: Practice New Behaviors
This is CBT’s “behavioral” part. As you change your thinking, you’ll also begin to change your actions.
If you’ve been avoiding social events because of anxiety, your therapist might help you take small steps toward attending one. This could start with going to a friend’s house briefly.
By taking these new actions, you prove to yourself that your old fears don’t have to define you.
Step 5: Apply What You’ve Learned
This final step is about making the skills you’ve learned a regular part of your life. Your therapist will give you practical “homework” assignments to practice between sessions. These might include keeping a thought journal, trying a new coping skill, or facing a small fear.
Are You Ready to Take the 5 Steps of CBT? Let Our Experts Guide You
If you think you or someone you care about could benefit from Cognitive Behavioral Therapy, you don’t have to figure it out alone. Healing takes time, and asking for help along the way is okay.
At Guided Grace Family & Youth Services, we offer compassionate, evidence-based support tailored to your needs in Saginaw, MI.
Our licensed professionals are here to walk with you through each step, at your pace, in a safe, supportive, and judgment-free space.
Schedule an appointment today.
