CBT - What does that have to do with me?
So many acronyms right?
Let me break down what CBT is, what it means, and what it can do for you!
CBT stands for Cognitive Behavioral Therapy. CBT is a widely used form of psychotherapy or talk therapy that focuses on helping you recognize, shift, challenge, and change negative thought patterns and behaviors! CBT was developed by Dr. Aaron Beck in the 1960s.
When going through grad school as a prospective mental health therapist, you pick which theoretical orientations align with you and the work you want to provide for your future therapy clients. With that being said, I picked CBT as my primary method not because I share the same name as the founder, but because, Cognitive Behavioral Therapy makes the most sense when we are looking for a healthier way of living.
As you and I are working together, I will inform you that CBT is my primary approach in therapy. Then, the further we get into our work, you may hear me talk about the “Mind-Body” connection. You can probably tell by now that we are not just talking to each other, we are using this time to address your cognitive dialogue and the behaviors that follow.
CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected, and that by changing our thoughts and behaviors, we can also change our emotional and psychological well-being.
These are some key parts of CBT:
Cognitive Restructuring: CBT helps you become more aware of your automatic thoughts and beliefs. A lot of the times, you will learn how your thoughts are unhelpful, irrational and how we can start the process of change. With cognitive restructuring, you will learn how to challenge and replace negative thought patterns with more rational and constructive ones. And let me tell you, this is so cool to see this change!
Behavioral Techniques: In addition to cognitive aspects, CBT also uses behavioral interventions. This means we are pinpointing problem behaviors and working on strategies to change them. My favorite technique is behavioral activation; we do something even when we don’t feel like it. You and I will decide which behavior is the most achievable for you to accomplish so that you can feel successful. Other techniques include exposure therapy (gradual exposure to feared situations), relaxation training, and behavioral experiments.
Time-Limited: CBT is often considered a time-limited therapy, meaning it does not last forever. Usually you can expect to receive therapy for about 12-16 weeks (or less depending on your progress). Sessions are structured with a focus on achieving specific treatment goals within a timeframe.
Evidence-Based: CBT is supported by a huge amount research and is considered an evidence-based approach when treating mental health conditions. It is effective in treating depression, anxiety disorders (such as generalized anxiety disorder, panic disorder, and social anxiety disorder), post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), and more.
Homework Assignments: I know nobody particularly likes homework but I am also sure that no one is 100% happy with the way they are living so why not try to make it better? At the end of each session, you and I will agree to what you can work on in between sessions. Again, it will be something achievable. Ideas of what you can expect with therapy homework are things like practicing new coping strategies, trying healthier self-talk, engaging in exposure exercises, or taking small steps towards a bigger goal that you want for yourself. Overall, it will depend on the specific goals of your treatment and we can always adjust your goals, if needed.
CBT is typically provided by trained mental health professionals like psychologists, psychiatrists, social workers, or counselors. It is a structured and goal-oriented therapy that aims to empower you to develop healthier ways of thinking, acting, and feeling. Ultimately, CBT is one part of the puzzle in leading you to feeling an like an improved you!
Contact me today for a free 15 minute consultation to learn more about how you can benefit from therapy with me!
