Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) is a goal-oriented and evidence-based form of psychotherapy that focuses on the relationship between thoughts, emotions, and behaviors.
The main idea is that how we feel is highly influenced by what we think and what we do. Therefore, CBT aims to focus on thinking patterns, beliefs, and behaviors to help us improve how we’re doing. Together, we work to identify and challenge unhelpful or inaccurate thoughts and beliefs that contribute to emotional distress and unwanted behaviors (that’s the “C” in CBT).
We also work to understand where the unhelpful beliefs originated (usually something we were either taught or conditioned to believe) so we can use this understanding in our development of new perspectives. CBT also involves learning practical skills and making plans to engage in new behaviors or strategies between sessions (that’s the “B”).
When we make behavioral changes aligned with our goals and values, typically our thoughts and feelings follow. That’s why, as a therapist, I tend to prioritize the “B” of CBT. I think it’s where we get the biggest return on our time/energy investment.
Key components of CBT:
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A good relationship with your therapist is the foundation for effective therapy. It’s wise to take your time finding someone who makes you feel connected, heard, valued, and hopeful about therapy. It’s important that your therapist customize their approach to you: taking into account your goals, personality, cultural contexts, important aspect of your identity, and value system.
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CBT can help us develop more balanced and realistic perspectives by recognizing and reframing unhelpful and/or inaccurate thought patterns. In therapy, we would both identify and examine automatic thoughts and thinking traps (such as all-or-nothing thinking or catastrophizing). Over time, this gets easier and more automatic.
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CBT emphasizes the importance of behavioral change in improving our mental health. It helps us identify and engage in enjoyable, meaningful, and/or important activities that may have been avoided due to anxiety.
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Exposure is a technique used in CBT to help you confront and gradually overcome fears or things you may be avoiding. It involves systematically exposing yourself to those situations or stimuli in a purposeful and planned way, allowing new learning to take place.
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CBT teaches practical skills and coping strategies. These may include relaxation techniques, stress management skills, problem-solving skills, communication skills, and assertiveness training. Your toolbox will be full!
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This is a fancy way of saying that decisions about treatment goals, strategies, and progress are made jointly and based on data. We are both bringing our domain expertise to therapy: you are the expert of your own life, experiences, cultural context, values, and goals, and I bring my understanding of psychological science and therapeutic interventions. We’ll be working together as a team to help you towards your goals in therapy.
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CBT often includes tasks between therapy sessions to reinforce learning and practice new skills. The plan between sessions may involve self-monitoring of thoughts that bother you or engaging in behavioral experiments to try new coping strategies. CBT is likely a good fit if you’re ready to take an active role in therapy by setting goals, monitoring progress, and practicing skills between sessions.