Therapy isn’t one-size-fits-all. There are several approaches to treating mental health concerns, each with its own style, structure, and goals. Two evidence-based therapies often recommended for conditions like depression and anxiety are CBT (Cognitive Behavioral Therapy) and IPT (Interpersonal Psychotherapy). While both are effective, they take different paths to help people feel better.
In this blog, we’ll look at the key differences between CBT and IPT, how each therapy works, what they focus on, and how to decide which might be right for your needs.
Overview of CBT and IPT
Both CBT and IPT are structured, short-term talk therapies that have been shown to help with a range of mental health conditions. They are commonly used in individual therapy settings and are often recommended by mental health professionals and primary care providers.
Although they share some similarities—such as time-limited treatment and clear goals—they differ in terms of how they define problems and what they prioritize during sessions.
What Is CBT?
Cognitive Behavioral Therapy is one of the most widely practiced therapeutic approaches today. It’s based on the idea that our thoughts, feelings, and behaviors are connected. By identifying and challenging unhelpful thoughts, CBT helps people change emotional responses and behavioral patterns.
CBT is action-oriented and focuses on building practical skills. It teaches clients to recognize distorted thinking, test those thoughts against reality, and develop healthier ways of responding.
This approach is commonly used to treat:
- Depression
- Anxiety disorders
- Post-traumatic stress disorder (PTSD)
- Obsessive-compulsive disorder (OCD)
- Phobias
- Insomnia
CBT sessions typically involve worksheets, thought records, behavior experiments, and homework assignments to reinforce skills between visits.
What Is IPT?
Interpersonal psychotherapy takes a different approach. Instead of focusing primarily on thoughts and behaviours, IPT emphasizes the role of relationships and life events in shaping emotional well-being. It helps people understand how issues like conflict, grief, role transitions, or social isolation may be contributing to their symptoms.
The goal of IPT is to improve the quality of a person’s relationships and social functioning, which in turn can lead to reduced emotional distress. It’s especially well-suited for individuals dealing with depression that stems from interpersonal problems or life changes.
Interpersonal psychotherapy is often used to treat:
- Major depressive disorder
- Grief-related depression
- Perinatal depression
- Relationship-based anxiety
- Social adjustment concerns
IPT sessions may include role-playing, communication training, and exercises that focus on expressing emotions more effectively within personal relationships.
Main Differences Between CBT and IPT
While both therapies are structured and time-limited, they differ in several important ways. Here’s how they compare:
1. Focus of Treatment
- CBT focuses on thoughts, beliefs, and behaviors. It targets cognitive distortions that contribute to negative emotions and unhelpful actions.
- IPT centers on current relationships and social context. It explores how life events and interactions with others influence mood and functioning.
2. Root of Emotional Distress
- In CBT, emotional problems are thought to result largely from faulty thinking and learned behaviors.
- In IPT, emotional distress is often viewed as a result of unresolved interpersonal conflict, grief, or changes in social roles.
3. Treatment Techniques
- CBT relies on tools like thought tracking, exposure exercises, and behavioral experiments to teach new coping strategies.
- IPT uses role-playing, communication analysis, and exploration of relationship patterns to improve social support and reduce stress.
4. Goals
- The goal of CBT is to change thinking and behavior to improve emotional outcomes.
- The goal of IPT is to enhance interpersonal relationships to promote emotional healing.
Structure and Format
Both CBT and IPT are usually offered in short-term formats lasting 12 to 16 weeks. Each session follows a structured outline, and progress is measured regularly. Therapists may assign tasks to complete between sessions to help reinforce skills and insights.
While CBT may feel more like a skills-training program, IPT tends to feel more like a conversation about relationships and social challenges. The tone of IPT can be more exploratory, while CBT often takes a problem-solving approach.
Which Therapy Is More Effective?
Both CBT and interpersonal psychotherapy are supported by strong research and clinical use. The choice between them often depends on the individual’s symptoms, personality, and what’s driving the emotional distress.
CBT tends to be more effective for individuals who:
- Want clear strategies for managing specific symptoms
- Prefer a structured, problem-solving approach
- Are interested in learning coping tools for anxiety, phobias, or obsessive thoughts
IPT may be more helpful for individuals who:
- Are struggling with grief, role transitions, or relationship difficulties
- Feel isolated or disconnected from others
- Want to explore how current or past relationships affect their mood
Sometimes, therapists integrate elements of both approaches based on the client’s needs. For example, a person dealing with depression and social withdrawal might benefit from communication skills training (IPT) as well as cognitive restructuring (CBT).
Making the Right Choice for You
If you’re not sure which therapy approach is right for you, it’s helpful to start with a few questions:
- Are your symptoms tied to recent life events or changes in relationships?
- Do you notice patterns of unhelpful thinking that lead to emotional distress?
- Do you prefer a solution-focused approach or a more relationship-centered one?
- Have you previously responded well to structured tools or behavioral techniques?
You don’t need to have all the answers before starting therapy. A licensed mental health professional can help assess your needs and recommend a treatment plan that fits your goals and comfort level.
What to Expect in a Session
Both CBT and IPT involve regular, focused conversations between you and your therapist. Early sessions typically involve gathering background information, setting goals, and identifying the main areas of concern.
In CBT, your sessions will focus on learning techniques to monitor and change your thoughts and behaviors. You’ll often be asked to practice these skills between sessions.
In IPT, your sessions will explore key relationships in your life and how they affect your emotional health. Your therapist will help you navigate difficult conversations, strengthen communication, and manage relationship transitions.
Both approaches emphasize collaboration, meaning you and your therapist work together to shape the direction of your treatment.
Final Thoughts
So, what is the difference between CBT and IPT? While both therapies aim to reduce emotional distress and improve mental well-being, they take different paths to get there. CBT helps people change unhelpful thoughts and behaviors, while interpersonal psychotherapy focuses on improving relationships and social functioning.
The right therapy for you depends on your goals, personal preferences, and the nature of your challenges. Fortunately, both CBT and IPT are highly effective and can lead to meaningful, lasting improvements in mental health. With the support of a qualified therapist, you can find the tools and insights needed to feel more balanced, connected, and in control.