When it comes to Cognitive Behavioural Therapy (CBT), a lot of misconceptions can shape people’s expectations. CBT is an evidence-based approach used to treat a range of mental health concerns, yet it often gets oversimplified or misunderstood. Let’s break down some of the most common myths surrounding CBT, so you can better understand what this useful therapeutic approach truly involves.

1. "CBT Is All About Our Thoughts"

One of the biggest misconceptions is that CBT is only about changing the way we think. While examining and reshaping unhelpful thoughts is part of CBT, it’s often a smaller component than people realise. In fact, CBT places a strong emphasis on behavioural change. The “B” in CBT is often a critical focus because our actions can have a significant impact on our mood and mental well-being.

CBT involves structured activities designed to shift behaviours, which in turn can influence emotions and thoughts. Techniques like behavioural activation (planning activities that bring value or joy), exposure (gradually facing fears), and problem-solving are central parts of CBT. These behavioural components help clients develop practical, lasting tools for managing challenges.

2. "CBT Is a Quick Fix"

People sometimes believe that CBT is a “quick fix” that will solve their issues in just a few sessions. While CBT is considered a short-term therapy compared to some others, it still requires time and effort. It’s common for therapy to last around 12 to 20 sessions, although this can vary depending on the individual and their goals. More complex or deeply rooted issues, like trauma or chronic anxiety, may take longer to work through.

CBT encourages building habits and developing skills that can be used for life, not just during the therapy period. The changes that CBT promotes aren’t instant, but with regular practice, they become more natural and impactful.

3. "CBT Is About Positive Thinking"

Another common myth is that CBT is about replacing negative thoughts with positive ones. While CBT does focus on helping people identify and challenge unhelpful thinking patterns, it doesn’t advocate blindly "thinking positive." Instead, it encourages realistic, balanced thinking.

As the Beck Institute explains, CBT is more about fostering accurate, constructive views rather than simply promoting positive thinking. This may involve recognising cognitive distortions (such as catastrophising or all-or-nothing thinking) and evaluating the evidence for and against these thoughts. The goal isn’t to sugarcoat experiences or deny challenges but to foster a more accurate, constructive view of situations.

4. "The Therapist Will Fix Me"

CBT is an active, collaborative process that requires engagement from both the therapist and the client. Unlike some traditional forms of therapy where a therapist may act as a more passive listener, CBT therapists work with clients to identify goals, practice skills, and tackle problems. However, the therapist doesn’t “fix” the client; instead, they provide guidance, tools, and structure.

Most of the change happens between sessions, where clients apply what they’ve learned. CBT often involves homework assignments, such as tracking thoughts, experimenting with new behaviours, or practicing coping skills. Implementing these changes outside of therapy sessions is what ultimately empowers clients to develop greater resilience and manage their challenges independently.

5. "CBT Is Just About the Present"

While CBT does focus on current thoughts and behaviours, it doesn’t ignore the past. Understanding past experiences can help clarify why certain patterns of thinking or behaviour developed. For example, childhood experiences or previous relationships might shape how a person views themselves or interacts with others.

CBT often incorporates relevant aspects of a client’s past to provide context, though the main focus remains on how to address current difficulties. This approach makes CBT both forward-focused and adaptable for people dealing with issues that have long-standing roots.

Wrapping Up

These misconceptions about CBT can lead to unrealistic expectations or hesitation in seeking therapy. CBT is much more than just “thinking positive” or quick fixes. It's a dynamic, collaborative approach that involves examining behaviours, developing practical skills, and understanding how current and past experiences influence us. At its core, CBT is about empowering individuals to take an active role in their mental health journey, with tools they can carry forward well beyond the therapy room.

If you’re considering CBT, knowing what to expect can make the experience more rewarding and effective.