Published by Good Housekeeping

Cognitive behavioral therapy — better known as CBT — treats anxiety, depression and other conditions with a simple concept: Reframe the way you interpret the situation at hand, and that perspective switch can help alleviate the pain.

Even though it’s really simple, science says it’s also really effective. CBT is one of the few forms of psychotherapy with solid, supportive research behind it. Over 300 clinical trials for many different disorders all showed positive results, according to the Academy of Cognitive Therapy.

CBT is not only effective in treating social anxiety, but it also works better and longer than antidepressants, according to a massive John Hopkins study in 2014 with over 13,000 participants across 101 clinical trials.

Depressed people who underwent just 12 sessions of CBT still recalled and leveraged the skills they learned four years later — as long as they viewed the treatment as a learning process and not just a venting session, a small 2017 study found.

Even the vast majority of insomnia patients slept better after just three sessions of CBT, say scientists from the American Academy of Sleep Medicine.

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