What Is Positive CBT? Using Positive Psychology in Therapy

Many people are familiar with cognitive behavioral therapy (CBT) and know that it is an effective form of talk therapy.

CBT integrates cognitive restructuring and behavioral modification with the goal of helping clients bring about desired change in their lives (Greenberger & Padesky, 1995).

As an evidence-based approach, it is designed to empower clients in a collaborative and action-oriented effort (Greenberger & Padesky, 1995).

So, what then is positive CBT? How is it different from traditional CBT? If there is a positive CBT, does that mean there is a negative CBT?

This article will answer your questions and explore the foundations, concepts, techniques, and effectiveness of positive CBT in detail.

“I, not events, have the power to make me happy or unhappy today. I can choose which it shall be”

~Groucho Marx (Brown, 2002, p. 26).

Before you continue, we thought you might like to download our three Positive CBT Exercises for free. These science-based exercises will provide you with detailed insight into Positive CBT and give you the tools to apply it in your therapy or coaching.

Understanding Positive Cognitive Behavioral Therapy

Positive CBT was built upon traditional CBT and focuses on aspects of positive psychology and solution-focused brief therapy (Bannink, 2012).

In positive cognitive behavioral therapy, clients learn to shift attention from analysis and explaining problems to thoughts, actions, and feelings that help them flourish.

In this form of therapy, change occurs by redirecting attention from dissatisfaction to a positive goal.

There are three steps involved in the process of shifting attention (Bannink, 2012):

1. Acknowledge the problem.
2. Suggest a desire to change.
3. Ask about the desired outcome.

Theoretical foundations

The theoretical foundations of positive CBT are rooted in behavior therapy from the 1920s and cognitive therapy from the 1960s (Beck, 1976).

Positive CBT takes a strengths-based approach from positive psychology, which views people as capable and having the resources within themselves to heal and flourish (Beck, 1976).

The strengths perspective assumes that (Saleebey, 2007):

• Despite life’s struggles, people can improve their quality of life.
• Motivation is increased by emphasizing strengths.
• Focusing on strengths shifts the focus away from judgment and blame.
• Discovering strengths is a process of cooperative exploration between therapist and client.
• All environments (even the most bleak) contain resources.

A final foundation of positive CBT is its solution-based approach, which emphasizes what works. Using values from solution-focused brief therapy (SFBT), clients are invited to (Green et al., 2006):

• Envision their preferred future
• Find practical solutions to reach goals
• Learn from successes rather than failures

How it differs from traditional CBT

Bannink (2012) emphasizes the need for both traditional psychology and positive psychology. Traditional CBT focuses on reducing negative emotions and thoughts, whereas positive cognitive behavioral therapy focuses on enhancing positive emotions and creating a sense of purpose (Bannink, 2012).

Some of the core differences between traditional CBT and positive CBT include:

5 Core Principles of Positive CBT

There are several core principles of positive CBT that are rooted in positive psychology and solution-focused brief therapy (Bannink, 2012).

1. The goal is to increase flourishing

Drawing on positive psychology, positive CBT focuses on positive emotions through the use of reframing thoughts and the PERMA model.

Research has shown that individuals flourish with a positivity ratio of 3:1, meaning we need three times as much heartfelt positivity as negative feelings about life in order to thrive (Fowler & Christakis, 2008).

With this ratio, individuals can experience more health, productivity, and peace, creating an upward spiral.

2. Health versus illness focus

Instead of focusing on pathology and illness, clients are encouraged to set goals toward what they do want rather than what they don’t.

Further, the client defines the goal, rather than the therapist, and describes what life will look like when the goal is achieved.

3. Strengths-based approach

Treatment investigates the strengths and abilities of the client with the perspective that people are capable of resolving issues and reaching goals.

Strengths-based CBT interventions may use assessments that examine and rank strengths such as the Values in Action Signature Strengths test, which classifies 24 character strengths (Peterson, 2006).

4. Change is a continual process

Positive CBT has a goal of learning and promoting how individuals, families, and communities thrive over time.

Change is a continual process, and clients are encouraged to notice small achievements, which helps build motivation and confidence (Bannink, 2012).

5. Therapeutic alliance is a core component

Positive CBT begins with building rapport to create a positive attachment between the therapist and client (Bannink, 2012).

Treatment involves a collaborative engagement with therapeutic tasks to help reach goals and allows the client to be in control of their own treatment. Establishing such a therapeutic alliance at the start of treatment is conducive to successful outcomes (Bannink, 2012).

Benefits & Outcomes of Positive CBT

The potential benefits of positive CBT are numerous. Bannink (2012) predicts that the 60% to 70% of clients who benefit from traditional CBT would increase to 80% to 90% if they used a positive CBT approach.

Positive CBT limits the negative exposure to past trauma, excessive fears, and anxieties and focuses on the future and solution-focused possibilities (Bannink, 2012).

Because positive CBT uses a more solution-focused brief therapy approach, the average number of sessions (three to four) is shorter than many other forms of therapy, making it more accessible and affordable to clients, which further increases compliance rates (Bannink, 2012).

With a strengths-based approach, individuals who engage in positive CBT may also experience enhanced self-esteem and self-confidence, which can provide benefits in nearly every area of life (O’Hanlan, 2000).

Who can benefit the most from it?

Positive CBT can be helpful in treating anxiety, depression, stress disorders, and relationship conflict (Bannink, 2012).

However, one of the best things about strengths-based CBT is that anyone can benefit from its interventions and treatment techniques. With a goal of increased wellbeing and flourishing, individuals with mild to severe mental health symptoms can find relief and improvement (Bannink, 2012).

Additionally, individuals with no history of mental health issues can benefit through improved confidence, motivation, and more peace and meaning in life (Bannink, 2012).

How Effective Is It? An Overview of the Research

Evidence for the effectiveness of traditional CBT has been mounting for years.

Research shows the strongest support for it in treating anxiety, depression, obsessive-compulsive disorder (OCD), stress, and anger (Hofmann et al., 2012).

While there is limited research specifically examining positive CBT, both positive psychology and solution-focused brief therapy demonstrate promising results as effective treatment options (Lim & Tierney, 2022).

A review of research on SFBT found that it was a more effective treatment for depression, self-harm, OCD symptoms, and relationship conflict when compared to other forms of treatment or no treatment at all (Gingerich & Peterson, 2013).

Positive psychology encourages a shift from pathology and mental illness to a focus on bettering the lives of all people (Csikszentmihalyi & Seligman, 2000). Positive psychology argues that the absence of illness and negative emotions is not equal to happiness. Csikszentmihalyi and Seligman (2000) propose that psychology is more than disease and health, and that it encompasses work, education, insight, love, growth, and play.

Since the modern concept of positive psychology developed, interventions using its techniques, known as positive psychology interventions (PPI) have been researched.

Studies show that PPI can reduce depression and promote wellbeing among the general population (Lim & Tierney, 2022). These positive psychology interventions have also improved outcomes and optimal functioning for mental health groups and individuals with chronic or terminal illnesses (Lim & Tierney, 2022).

6 Positive Psychology CBT Techniques & Exercises

Positive CBT focuses on what clients want to change in their lives rather than exploring problems. There are many familiar techniques used in positive CBT that emphasize what is right versus what is wrong.

1. Positive FBA

One of the first techniques used in positive CBT is a positive functional behavioral analysis (FBA). An FBA analyzes problems using antecedents, behaviors/beliefs, and consequences (ABCs).

While a traditional FBA will focus on problem behaviors, a positive FBA examines desired behaviors and exceptions to the problem (Bannink, 2012). A positive FBA interview might include the following three questions:

1. If a miracle happened tonight while you were sleeping, and all your problems were solved, what would be the first thing you noticed in the morning showing that this miracle occurred?
2. What were some recent times when you were doing better or when part of the miracle had happened?
3. When things are going better for you, what have you noticed that you or other people do differently then?

2. Changing the viewing

Changing the viewing of the problem first invites clients to acknowledge feelings and the past and then create more compassionate and helpful stories about them (Bannink, 2012). This establishes a kinder view of themselves, others, and the situation.

The next step is to change what the client is paying attention to in a negative situation. Clients are directed to present successes instead of failures to create positive expectations.

Finally, clients are encouraged to focus on what they want in the future rather than what they do not like in the present or past.

3. The three Cs

The three Cs of spirituality (O’Hanlan, 2000) are sources of resilience the client can search for and rely on.

These sources include:

• Connection: moving beyond an isolated ego to connect to something bigger
• Compassion: softening the attitude toward yourself and others
• Contribution: being of unselfish service to others of the world

Exercises for the client using the three Cs may include getting involved in community and volunteer events, practicing self-compassion meditations between sessions, or engaging in spiritual routines and rituals.

4. Upward arrow technique

Traditional CBT uses the downward arrow technique which is a CBT method of identifying core beliefs or the deep rooted ideas that shape perception and behavior. This technique tends to focus on negative assumptions we have about ourselves.

In Positive CBT, Bannink (2012) introduces the upward arrow technique to focus on positive reactions to a situation and finding exceptions to a problem.

Questions using the upward arrow technique include:

“What would be the best outcome?”
“How would you like the situation of yourself and others to be different?”

5. Changing the doing

Changing the doing involves taking actionable steps to solve the problem and change unwanted behavior patterns (Bannink, 2012).

Clients are encouraged to pay attention to repetitive behavior they are caught up in and change anything they can about the problem pattern. This is based on the principle of making small changes to create new habits.

Paradox is often used with this. Paradox means that clients go along with the problem and intentionally try to make it worse, which could be more intense or more frequent. Clients are taught to embrace the problem and allow it to happen.

6. Changing the feeling

Grant and O’Connor (2010) found that problem-focused questions reduce negative emotions and increase self-efficacy but generally don’t enhance positive affect.

On the other hand, solution-focused questions do increase positive affect. They also decrease negative affect, increase self-efficacy, and offer clients insight and understanding about the nature of the problem.

Positive CBT employs the technique of solution-focused questions to focus on positive emotions: “How will you feel when your best hopes are met? What has been working well that makes you feel good?”

These techniques and questioning exercises help clients find their best possible outcome and make positive changes in their lives.

5 Tips for Getting Started With Positive CBT

Getting started with positive CBT is not drastically different from starting any other type of therapy. As with other forms of therapy, the therapeutic alliance is critical for determining the efficacy of treatment (Duncan, 2010).

The following tips will improve the outcome and experience of practicing positive CBT:

1. Build rapport with the client through patience and listening but direct the conversation toward positive language. Focus on possibilities rather than impossibilities and strengths instead of weaknesses.
2. Allow client-focused goals to be set and state goals using positive values. Use approach goals versus avoidance goals; for example, what they want more of in life rather than what they want less of.
3. Give homework tasks only if the client thinks they are important and useful. In positive CBT, the client is the expert and should have a voice both in sessions and between them.
4. Invite clients to talk about their preferred future, competencies, and personal successes. This will feed feelings of self-worth and help direct desired change.
5. Cherish baby steps and celebrate progress. Notice small improvements and have clients create a reward system they can use as short-term goals are achieved.

Recommended Resources From PositivePsychology.com

PositivePsychology.com offers several useful tools that can be used in positive CBT.

Focusing on positive aspects of ourselves and the world is a crucial element in positive CBT. The My Positive Qualities worksheet invites clients to reflect on and record their positive qualities. These positive qualities can be a helpful addition to any strengths assessment. The worksheet is designed to be used in groups but can be tailored for individual sessions or homework between sessions.

Writing out things we like about ourselves is a healthy reminder of our positive qualities. This short exercise asks clients to do just that. Focusing on things clients appreciate about themselves rather than the things they wish were different is a good way to shift from negative to positive self-talk.

Much like CBT’s examination of core beliefs, positive CBT looks at beliefs and values that clients hold about themselves and their situation. This worksheet allows clients to identify negative beliefs and find positive replacements.

In addition to these worksheets, we also offer a Maximizing Strengths Masterclass©. This coaching package provides you with the tools to help clients discover their strengths, and includes presentations, workbooks, and 19 train-the-trainer videos.

If you’re looking for more science-based ways to help others through CBT, this collection contains 17 validated positive CBT tools for practitioners. Use them to help others overcome unhelpful thoughts and feelings and develop more positive behaviors.

A Take-Home Message

Positive CBT offers a version of CBT that combines positive psychology and solution-focused brief therapy. This uplifting form of CBT can improve mental and emotional health and lead to a life of wellbeing and resilience (Bannink, 2012).

Positive CBT shifts the focus from what is wrong with clients to what is right with them. Building on resources and strengths, clients can move from analyzing problems to designing paths toward new ways to flourish in life.

Positive CBT offers a future-focused, strengths-based alternative to traditional CBT, empowering clients to flourish.

We hope you enjoyed reading this article. For more information, don’t forget to download our three Positive CBT Exercises for free.

ED: Updated April 2025