I've been dealing with pretty constant anxiety for years, and my new therapist suggested we try cognitive behavioral therapy for anxiety. I understand it's about changing thought patterns, but the idea of it feels abstract. For people who have done it, what does a typical session actually look like? Is it mostly talking, or are there specific exercises you do?
Most sessions in cognitive behavioral therapy start with a check in and a plan for what to cover. You talk about what brings you in and the clinician explains the basic tools you will use. You might leave with a small exercise you can try before the next visit.
Some weeks are more talk than tasks and others lean into worksheets or experiments. A lot of people end up doing thought records where they jot a situation emotion and the belief and then test a different way of thinking.
I get why it feels abstract some people worry it is just talk with worksheets Others are good at concrete tasks but some stay theoretical If you feel that gap ask for specific exercises and homework
Ask about the structure at the start of a session A typical plan might include review of homework a new skill a thought experiment and planning for the week ahead
Expect some effort and not instant results CBT takes time and you will probably have to practice between sessions
Bring a notebook to track triggers and moods and one or two goals for the short term this can help anchor the work and show progress