Cognitive Behavioral Therapy (CBT)

Perhaps you’ve heard of Cognitive Behavioral Therapy (CBT) before? It’s one of the most widely researched psychotherapies. It’s based on the assumption that our problems stem from faulty thoughts and behaviors. The aim of CBT is to identify the problematic thoughts and actions and then replace them with healthier ones.

For example, let’s say you’d like to be in a relationship, but dating makes you anxious. You avoid it in favor of isolating at home or burying yourself in your work. I will help you identify the irrational fear response that’s causing the avoidance and methods for changing your thoughts. I’ll guide you through creating an action plan to help you start moving towards the target behavior, which in this case, is dating. Along the way, we evaluate what works and what doesn’t, and tweak the methods so that you can comfortably meet your goal.

Is CBT right for you?

CBT is used for anything from depression, trauma, confidence issues, phobias, anxiety, and ADHD, to relational problems like poor communication or unrealistic expectations of your partner. Basically, if it’s an issue that involves thoughts and behaviors, CBT can be helpful.

Here are some concerns that might make you a good fit for CBT:

• You ruminate over the things and then find yourself mindlessly shopping online, eating, or ___________ (fill in the blank with your favorite distraction technique).

• You are critical with yourself and/or others, have unrealistic expectations, or perfectionistic tendencies. You have a hard time seeing your positive attributes.

• You are “type A” - you like to have everything in order and have little patience for chaos, unfinished tasks, or things that are unplanned.

• You make mountains out of mole-hills, personalize things, or tend to be pessimistic.

• You struggle with knowing or communicating your needs, feelings, and desires.

• You have a hard time setting healthy boundaries with people because you’re afraid of how they will react.

Benefits of CBT

• It can be as effective as medication in treating some mental health disorders and may help in cases where medication alone has not worked.

• It can be completed in a relatively short period of time compared to other talking therapies.

• What you learn in CBT are useful, practical, and helpful strategies that can be incorporated into everyday life to help you cope with future stresses and difficulties, even after therapy has finished.

• As you think and believe rational things, instead of allowing automatic negative thoughts and feelings to control the brain, you learn to respond to situations in a different way. Tough emotions no longer frighten you.

• You learn strategies to stop unwanted thinking and learn to think clearly and rationally.

• As you feel more in control of your thoughts, your belief system about yourself changes. You develop confidence and self-acceptance.

• As your thoughts and beliefs change, you begin to have realistic expectations for yourself, others, and life.