Cognitive Behavior Therapy (CBT) is a psychotherapy that has been shown to be effective in over 2,000 research studies. It is a time-sensitive, structured, present-oriented psychotherapy that helps individuals identify goals that are most important to them and overcome obstacles that get in the way. CBT helps people get better and stay better.
CBT is based on the cognitive model: the way that individuals perceive a situation is more closely connected to their reaction than the situation itself.
One important part of CBT is helping clients figure out what they most want from life and move toward achieving their vision. They learn skills to change thinking and behavior to achieve lasting improvement in mood and functioning and sense of well-being.
CBT uses a variety of cognitive and behavioral techniques, but it isn’t defined by its use of these strategies. We do lots of problem solving and we borrow from many psychotherapeutic modalities, including dialectical behavior therapy, acceptance and commitment therapy, Gestalt therapy, compassion focused therapy, mindfulness, solution focused therapy, motivational interviewing, positive psychology, interpersonal psychotherapy, and when it comes to personality disorders, psychodynamic psychotherapy.
CBT can help with:
- Depression
- Anxiety
- Panic attacks
- Phobias
- Obsessive compulsive disorders (OCD)
- Post traumatic stress disorder (PTSD)
- Substance dependency
- Chronic pain
- Eating Disorders: Bulimia and Anorexia
- Sexual issues
- Anger management issues
Most people with clearly defined behavioral and emotional concerns tend to reap the benefits of CBT. If any of the above issues resonate with you, I encourage you to try cognitive behavioral therapy.
With CBT, you’ll be able to adjust the thoughts that directly influence your emotions and behavior. This adjustment process is referred to as cognitive reconstructing, which happens through different CBT techniques.
Some CBT techniques are:
- Journaling / Cognitive model
- Evaluating beliefs
- Relaxation
- Meditation
- Mindfulness
- Social, physical and thinking exercises
- Behavioral strategies as cost benefit analysis
- Time management
- Role play
- Activities planning
- Exposure and other techniques
Cognitive behavioral therapy is much more than sitting and talking about whatever comes to mind during a session. CBT sessions are structured to ensure that the therapist and the person in treatment are focused on the different goals of each session, which in turn ensures that each and every session is productive.
If you or someone you know would benefit from cognitive behavioral therapy, please reach out today.