Cognitive Behavioral Therapy (CBT) is marketed as the scientific solution to mental health problems — quick, efficient, “evidence-based.” It’s the darling of insurance companies because it’s short-term and cheap. Therapists are trained to sell it as a cure-all. But strip away the glossy brochures and you’re left with a very different reality: the research is flimsy, the results are short-lived, and for many, CBT is not just ineffective — it’s harmful.
1. The “Gold Standard” Is Built on Sand
CBT’s status as the “gold standard” is based on decades-old studies riddled with problems:
- Small samples, biased funding, and cherry-picked results — many studies were run by CBT’s own inventors and promoters.
- Short follow-ups — most research measures improvement after a few weeks, ignoring the fact that relapse rates are sky-high within months.
- Publication bias — studies showing CBT’s failures rarely see the light of day.
When more rigorous, independent research is done, CBT performs no better than other therapies, and for trauma, complex PTSD, and personality disorders, it often performs worse.
2. It Can Be Psychologically Dangerous
CBT drills clients to challenge “irrational” thoughts. But for trauma survivors or those in unsafe situations, this can feel gaslighting — a denial of lived reality. And it’s not just invalidating:
- It can trigger dissociation — pushing clients to detach from their emotions rather than process them.
- It can cause activation — overwhelming emotional flooding when trauma is poked without adequate safety or preparation.
- It can erode trust — leaving clients feeling unseen, dismissed, or “too broken” for help.
3. CBT as a Pipeline to Medication
When CBT fails — and for many it does — the next stop is often the psychiatrist’s office. Therapists and doctors may conclude that “therapy didn’t work, so you must need medication.” This is a dangerous assumption.
- Psychotropic drugs for depression and anxiety do not cure the underlying issues.
- Long-term studies show minimal benefit over placebo, with significant side effects — from emotional blunting to dependency.
- The CBT-to-medication pipeline keeps the mental health industry profitable while keeping patients stuck.
4. It Blames the Patient
CBT subtly implies: If you’re still suffering, it’s because you didn’t challenge your thoughts hard enough. This is not only false — it’s cruel. It ignores the fact that distress often comes from real-life wounds, systemic injustice, and ongoing harm. You can’t positive-think your way out of abuse, grief, or chronic stress.
5. It Misses the Root Cause
CBT is symptom management — a Band-Aid on a deep wound. It can temporarily quiet panic attacks or intrusive thoughts, but it doesn’t touch the root causes:
- Attachment injuries
- Developmental trauma
- Unprocessed grief and shame
- Nervous system dysregulation
When the root is ignored, symptoms return — often more intensely — and clients believe they failed, instead of realizing the method failed them.
What We Need Instead
Mental health care must stop pretending one-size-fits-all. Healing requires more than a worksheet and a thought log. It requires:
Empirically validated modalities such as EMDR, Brainspotting and my Infinity-Brain-Method.
CBT will remain in the spotlight as long as it’s cheap, quick, and profitable. But that doesn’t mean it’s right for you. The truth is this: CBT’s shine comes from marketing, not from lasting results. And in too many cases, it harms the very people it claims to help.
