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Gold Standard Treatment for psychotherapy

Cognitive Behaviour Therapy


Is it for you? Read on to find out about this evidence based approach


The Gold Standard for Psychotherapy

Cognitive Behavioral Therapy (CBT) stands as the gold standard in psychotherapy, renowned for its evidence-based effectiveness. This versatile approach, adaptable to short or long-term needs, ranging from 4-12 sessions or more, offers valuable tools to navigate life's challenges. The trauma-informed approach is particularly beneficial for those with significant past traumas, fostering a holistic and gentle understanding.

Cognitive Behavioral Therapy (CBT) is highly effective in assisting individuals dealing with depression,anxiety and trauma. This therapeutic approach aims to identify and modify negative thought patterns and behaviors associated with these conditions. Here's how CBT can be beneficial.

  1. Negative Thought Restructuring: CBT helps individuals recognize and challenge negative thought patterns that contribute to feelings of depression and anxiety. By restructuring these thoughts, individuals can develop healthier perspectives.

  2. Behavioral Activation: CBT encourages individuals to engage in activities that bring joy and a sense of accomplishment, countering the lethargy and withdrawal often associated with depression.

  3. Skill-building for Anxiety Management: CBT equips individuals with practical skills to manage anxiety, including relaxation techniques, mindfulness, and effective coping strategies.

  4. Goal Setting and Problem-Solving: Setting realistic goals and developing problem-solving skills are integral components of CBT. This can empower individuals to address challenges and enhance their overall well-being.

  5. Exposure Therapy for Anxiety: For anxiety disorders, including generalized anxiety disorder and phobias, CBT may incorporate exposure therapy to gradually confront and overcome fears in a controlled manner.

  6. Identifying and Changing Negative Behavioral Patterns: CBT helps individuals understand how certain behaviors may contribute to their depression or anxiety, allowing them to develop healthier alternatives.


CBT's structured and goal-oriented nature makes it particularly suitable for addressing the specific challenges associated with depression and anxiety. It is often recommended by mental health professionals as a first-line treatment due to its proven effectiveness and ability to provide practical tools for managing these conditions.

CBT is often recommended by healthcare professionals for various diagnoses such as Generalized Anxiety Disorder, Depression, Panic Disorder, Substance Use Disorder, and Eating Disorders. This therapy can be part of an eclectic approach, combining medication and talk therapy. If you believe you could benefit from talking to someone, reach out today for support.

Effectiveness of Online CBT

In the wake of the pandemic, various aspects of our daily lives have shifted from in-person to virtual formats, and mental health care is no exception. Initially necessitated by safety concerns, many therapists transitioned to providing services online. While some have returned to in-person sessions as the world reopens, others continue virtual services, making therapy more accessible and reducing barriers like transportation or childcare.

The shift to online therapy has revealed unexpected benefits. Therapists gain insight into clients' home environments, offering a valuable context for the therapeutic process. Scientific evidence is catching up with this rapid pivot, suggesting that certain psychotherapy modalities, such as Cognitive-Behavioral Therapy (CBT), may be more effective when delivered online.

CBT, rooted in Aaron Beck's Cognitive Triad, posits that thoughts, emotions, and behaviors influence each other. Clients work with therapists to identify cognitive distortions and engage in interventions to change problematic thinking patterns and behaviors. Since the pandemic, CBT has transitioned to online delivery, known as eCBT.

Research on eCBT effectiveness highlights positive outcomes, with significant decreases in anxiety and depression symptoms surpassing traditional CBT. Clients experienced a 50% improvement in various disorders after eight to fifteen weeks of eCBT treatments. Comparisons between traditional and online CBT showed comparable satisfaction, with participants viewing eCBT as more cost-effective.

Aside from maintaining efficacy, eCBT offers additional benefits, including cost-effectiveness, quick access from any location with internet connectivity, and flexibility. When choosing an eCBT provider, privacy and security are paramount. Ensure the therapist uses a HIPAA-compliant video service, like Jane, to uphold privacy and security laws within healthcare.

- Andersson, G., Rozental, A., Shafran, R., & Carlbring, P. (2018). Long-term effects of internet-supported cognitive behaviour therapy. Expert Review of Neurotherapeutics, 18(1), 21-28.
- Brewin, C. R. (1996). Theoretical foundations of cognitive-behavior therapy for anxiety and depression. Annual review of psychology, 47(1), 33-57.
- Gratzer, D., & Khalid-Khan, F. (2016). Internet-delivered cognitive behavioural therapy in the treatment of psychiatric illness. CMAJ, 188(4), 263-272.
- Luo, C., Sanger, N., Singhal, N., Pattrick, K., Shams, I., Shahid, H., ... & Puckering, M. (2020). A comparison of electronically-delivered and face to face cognitive behavioural therapies in depressive disorders: A systematic review and meta-analysis. EClinicalMedicine, 100442.

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