Have you decided that you want a better handle on your mental health? Maybe your symptoms are affecting your quality of life, and you want to learn how to manage your emotions appropriately. Perhaps you've heard about the many positive benefits of therapy, and you're ready to give it a try.
If you're considering cognitive-behavioral therapy (CBT) for anxiety and depression, you're on the right track. Research shows that CBT is currently considered one of the gold standards of psychotherapy treatment. Let's get into what you can expect.
Understanding Cognitive-Behavioral Therapy (CBT)
CBT was developed by Dr. Aaron Beck in the 1960s. He found that people with depression had negative inner dialogues that affected their symptoms. He later labeled these dialogues as 'automatic thoughts.'
CBT examines the interconnected relationship between feelings, thoughts, and emotions. The overarching idea is that many people with anxiety or depression hold onto negative perspectives about themselves, other people, and the world. By examining and changing these thoughts, they can start to feel better and improve how they cope in life. As a result, they can have an improved sense of self and healthier relationships.
Today, CBT is one of the most popular psychotherapy models worldwide. Practitioners use CBT to treat nearly every mental health issue.
Common CBT Interventions
Therapists slightly differ in their approaches, but CBT treatment tends to integrate the following techniques:
Cognitive restructuring: Cognitive restructuring entails challenging negative thoughts and identifying more realistic perspectives. This is the "heart" of CBT. Once you recognize how faulty thoughts affect your feelings, you generally feel more in control of your actions.
Social skills training: If you struggle with relationships or boundaries, your treatment may focus on social skills training. Social interventions may include challenging negative thoughts and engaging in role-play exercises.
Pleasant activity scheduling: People with anxiety or depression often find it hard to take care of themselves or prioritize happiness. Pleasant activity scheduling focuses on disciplining yourself to engage in positive experiences on a routine basis.
Relaxation exercises: Relaxation is particularly important for treating anxiety disorders. Your therapist may teach you relaxation exercises like deep breathing, progressive muscle relaxation, guided imagery, and other grounding techniques.
Exposure therapy: Exposure techniques can benefit people with various anxiety disorders, including phobias and social anxiety. By gradually exposing yourself to the specific fear, you eventually feel desensitized to its effects.
Assertiveness training: Boundary work can be an integral part of CBT, as poor boundaries can affect all areas of your life. You may need to reevaluate your relationships with your friends and family and focus on building a healthy support system.
Homework assignments: Many CBT therapists assign homework for clients to practice new skills outside of the session. Such tasks may include journaling, implementing boundaries, or trying new coping strategies for existing triggers.
Relapse prevention: CBT for mental health focuses on symptom reduction along with relapse prevention. It's important to be mindful of how potential triggers might impact you after you conclude treatment. In therapy, you will learn how to identify and manage stressful situations.
FAQ About CBT
It's important to make informed decisions about your treatment before starting with a new medical provider. Here are some common questions about CBT and its process.
Is CBT Evidence-Based?
Yes, CBT has been widely studied, and it is currently considered one of the most effective treatments for anxiety disorders and depression. Therapists also use CBT to treat:
substance use
eating disorders
low self-esteem
obsessive-compulsive disorder (OCD)
post-traumatic stress disorder (PTSD)
What Happens During a Typical CBT Session?
No two therapy sessions are identical, but you can expect a structured approach for treating your anxiety or depression. CBT is generally short-term and collaborative, meaning you're involved in creating your treatment plan with your therapist.
During your sessions, you will review recent stressors and discuss the thoughts and feelings you experienced. For example, you might talk about getting a negative performance review at work. You might share that you felt ashamed and scared. You might describe having thoughts of, I'm going to get fired, or, My boss hates me.
Your therapist will help you review the validity of those thoughts and help you confront, challenge, and reframe them. The goal isn't just to change unwanted behaviors. The goal is to understand how certain negative thoughts trigger a behavioral response.
Finally, you will likely be assigned homework. Homework may include:
tracking your mood or emotional responses
using an adaptive behavior instead of a negative one
practicing mindfulness as a way of staying present
identifying how certain symptoms affect your feelings
utilizing outside resources for support
What Progress Should I Expect After Completing CBT?
There are no cures for depression or anxiety, but you can learn to manage your symptoms.
Ideally, you will gain insight into your psychological patterns and recognize various triggers that exacerbate stress. You will also implement healthier behaviors instead of relying on ineffective coping skills.
Furthermore, you should leave therapy feeling a sense of empowerment and confidence. Even though you won't be able to control all the events in your life, you can control how you react to them.
Are There Any Risks to CBT?
All therapy comes with an inherent sense of risk. It's no secret that talking about your life and feelings can be challenging. It also may feel scary to be vulnerable with a stranger at first.
Gaining awareness of your patterns may feel painful. Change is hard, and many people resist it because old habits feel more comfortable.
Subsequently, you might notice that you feel worse before you feel better. This reaction is normal, but it's important to process any fears with your therapist as you notice them.
How Do I Know If I Need CBT?
There is never a perfect time to seek professional support, but you certainly shouldn't wait to hit a severe rock bottom before asking for help. In general, you might consider trying a CBT therapist if you:
believe your symptoms are interfering with your quality of life
want a safe, supportive environment to talk about your feelings
struggle with distinguishing your emotions from your thoughts
self-medicate your symptoms with drugs, alcohol, food, sex, or other vices
keep trying various self-help strategies without finding significant relief
struggle to accept uncontrollable circumstances in your life
Remember that not all therapists specialize in CBT, and CBT may not be the best method for your particular situation. When meeting with potential therapists, it may be helpful to ask them about their treatment approach and recommendations.
CBT for Anxiety and Depression in New York
You deserve to care for your mental health and live a fulfilling, meaningful life. Anxiety and depression don't need to define your identity. If you want to feel better and cope with your symptoms more effectively, therapy offers a great starting point.
I provide in-person and online CBT for adult clients in New York. Together, we can overcome your barriers and work towards achieving your goals. Contact me today to schedule your initial consultation.
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