Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is a form of mental health treatment that has proven to be effective for a range of problems including depression, anxiety disorders, relationship problems, eating disorders and severe mental illness.
Numerous research studies suggest that CBT leads to significant improvements in the functioning and quality of daily life. In many studies, CBT has been demonstrated to be as effective as, or even more effective than, other forms of psychological therapy or psychiatric medications.
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Who Benefits
A highly effective therapy for individuals struggling with depression, anxiety. CBT works best for those willing to engage in active problem-solving and homework between sessions.
Therapy Techniques
Core Cognitive Behavioral Therapy techniques include cognitive restructuring (reframing negative thoughts), behavioral experiments, mindfulness, and exposure therapy to manage anxiety, depression, and stress.
Measured Results
CBT results are measured using a combination of standardized self-report questionnaires, clinician-rated symptom checklists, and goal-based tracking, often done weekly to monitor progress.
The Importance of the Personal Meaning
Cognitive Behavioral Therapy is a kind of dual approach to treatment, addressing thoughts and behaviors. The cognitive part of therapy looks at the importance of the personal meaning we place on things and how thinking patterns begin in childhood. The behavioral therapy pays close attention to the relationship between our problems, our behavior and our thoughts. A therapist trained in CBT will customize the therapy to the specific needs and symptom profile of each patient.
Facts About Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is an evidence-based, structured, and goal-oriented talk therapy that treats mental health issues by identifying and changing negative thought patterns and behaviors.
Evidence
Cognitive Behavioral Therapy is a type of therapy or counselling that has been shown by research to be effective across a range of mental health problems (including anxiety, panic attacks, depression, obsessive compulsive disorder (OCD), posttraumatic stress disorder (PTSD), eating disorders, and relationship problems).
Skills for Life
CBT teaches a range of practical and psychological techniques equipping you with the skills for tackling not only current problems but future ones too. This ensures that in the unlikely event that symptoms of anxiety, depression, panic or new issues arise, you will be better equipped to deal with them effectively.
Long Lasting Results
Cognitive Behavioral Therapy works initially at the ‘symptoms level’, to help you to reduce and better manage your symptoms and on a day to day basis feel more in charge of your life and to resolve what may be at the origin of the mental health symptoms to make improvements that are long lasting.
Time Limited
Time limited means that Cognitive Behavioral Therapy identifies and works towards specific goals ensuring that therapy is always focused and moving you forwards unlike other counselling approaches that can feel directionless and unending. The phrase ‘time limited’ however is often misunderstood to mean that therapy will be quick regardless of a person’s symptoms. The duration of CBT is determined by the severity of mental health symptoms and how long a person has been suffering with them.
Effective Across the Lifespan
Cognitive Behavioral Therapy is suitable for people with a range of mental health problems (including anxiety problems like panic disorder, stress, anxiety disorder, social anxiety, obsessive compulsive disorder (OCD), posttraumatic stress disorder (PTSD), problems associated with low self-esteem and mood like depression, chronic fatigue syndrome and eating disorders, and relationship problems) across the lifespan, so we can help young children, teens and adults.
CBT is an approach for which there is a lot of scientific evidence showing that the methods used in treatment can produce a sustainable positive change for clients.
A certain amount of information about a client’s history is needed, but the focus is primarily on the here-and-now, moving forward in time to develop more effective ways of coping with life. CBT places an emphasis on helping individuals learn to be their own therapists.
Through exercises in the session as well as “homework” exercises outside of sessions, clients are helped to develop new coping skills, which can lead to a change in their own thinking, problematic emotions and behavior.
CBT is based on several core principles, including:
- Psychological problems can be from faulty or unhelpful ways of thinking.
- Psychological problems can come from learned patterns of unhelpful behavior.
- People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.
- Rehearsal of new coping skills can lead to the development of sustained functional patterns.
CBT treatment usually involves efforts to change thinking patterns. These strategies might include:
- Learning to recognize distortions in thinking that are creating problems.
- Reality testing to challenge irrational thinking and responses.
- Gaining a better understanding of the behavior and motivation of others.
- Using problem-solving skills to cope with difficult situations.
- Learning to develop a greater sense of confidence is one’s own abilities.
Cognitive Distortions
Cognitive distortions are thinking patterns or simply ways that our mind convinces us of something that isn’t actually true. These inaccurate thoughts are usually used to reinforce negative thinking or emotions. Here are 10 common cognitive distortions that can contribute to negative emotions. They can also fuel catastrophic thinking patterns that are particularly disabling:
01
All-or-Nothing Thinking:
This is a way of thinking in black and white terms with no shades of grey. You are either a success or failure. You feel either loved or hated.
02
Jumping to Conclusions:
This is almost like mindreading. You think you know what another person is thinking when in fact, you do not. This is a distortion because you make a conclusion without considering all the facts.
03
Magnification:
This is a way of thinking where you exaggerate the importance of your problems and flaws, often minimizing the importance of your good qualities.
04
Discounting the Positive:
You reject positive experiences by insisting they “don’t count.” If you do a good job, you may tell yourself that it wasn’t good enough or that anyone could have done as well. Discounting the positive takes the joy out of life and makes you feel inadequate and unrewarded.
05
Over-Generalization:
This is a pattern of thinking about a negative event and then applying it to all events and even using it to predict future events. If you made a mistake with your school presentation, you feel you are a bad student and will always give bad presentations.
06
Mental Filter:
This is where you pick out a single negative detail and dwell on it exclusively, so that your vision of all reality becomes tainted.
07
Emotional Reasoning:
This is a cognitive distortion where you feel a certain way or have an emotional reaction to something and then make this a reality, regardless of evidence or facts to the contrary. If I feel this way, it must be true.
08
“Should statements”:
You tell yourself that things should be the way you hoped or expected them to be. Should statements that are directed against other people or the world in general lead to anger and frustration: “He shouldn’t be so stubborn and argumentative.”
09
Labeling:
Labeling is an extreme form of all-or-nothing thinking. Instead of saying “I made a mistake,” you attach a negative label to yourself: “I’m a loser.” These labels are just useless abstractions that lead to anger, anxiety, frustration, and low self-esteem.
10
Personalization:
Personalization is a distortion where a person believes that everything others do or say is a direct, personal reaction to them. Some people do the opposite. They blame other people or their circumstances for their problems, and they overlook ways that they might be contributing to the problem.
What to expect
CBT treatment also usually involves efforts to change behavioral patterns. These strategies might include:
CBT treatment also usually involves efforts to change behavioral patterns. These strategies might include:
- Facing fears through, instead of avoiding them.
- Using role playing to prepare for potentially problematic interactions.
- Learning to calm one’s mind and relax one’s body.
- Replacing a problematic behavior with a new healthier option.
More Than Just Talking
Some kinds of therapy allow clients to just talk freely and randomly about issues, but CBT is more than just talk, it is a structured treatment. CBT uses a process to move through treatment with a planned progression to meet the goals of therapy. The problems may be troublesome symptoms, such as sleeping badly, not being able to socialize with friends, or difficulty concentrating on reading or work. Or they could be life problems, such as being unhappy at work, having trouble dealing with an adolescent child, or being in an unhappy marriage.
These problems and goals then become the basis for planning the content of sessions and discussing how to deal with them. Typically, at the beginning of a session, the client and therapist will jointly decide on the main topics they want to work on this week. They will also allow time for discussing the conclusions from the previous session. And they will look at the progress made with the homework the client set from the last appointment. At the end of the session, they will plan another assignment to do outside the sessions. This practice of rehearsing target skills can establish new behaviors that lead to positive changes in life.
Abalance Client-Centered Counseling
Providing Convenient and Effective Counseling In The Central Valley And Coastal Region
Our office is dedicated to providing the best mental health services to ALL people in our community regardless of income.
We have a team of professionals that are continually sharpening their skills as mental health providers and attend regular training from the Clinical Director. Having a competent and knowledgeable therapist is only part of it.
We are also a group of caring and compassionate people that strive to make your time with us a safe, comfortable and rewarding experience.
- Anxiety Disorders
- Depression Disorders
- Grief And Loss Issues
- Child Therapy
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Frequently Asked Questions?
We have a team of professionals that are continually sharpening their skills as mental health providers and attend regular training from the Clinical Director. Having a competent and knowledgeable therapist is only part of it.
Are You Accepting New Clients?
Yes. Abalance Client-Centered Counseling is accepting new clients including kids age 12+. We offer Teletherapy Sessions and in-office visits.
Do I Need a Referral?
No. You can contact us directly and we will get your insurance eligibility established and schedule your first appointment. Your Health Plan may require an additional call to get a registration number after you have already established as a client in our office. We have a team here to help guide you through these things if you need assistance.
Do You Accept Insurance?
Yes, we currently accept HPSJ (Health Plan Of San Joaquin) and CCAH (Central California Alliance) MediCal Insurances. Abalance Client-Centered Counseling also accepts most Blue Cross Insurances. If you any questions, please contact our office directly for additional information.
For other insurances, we provide an out-of-network option for you to bill your insurance and get reimbursed for up to 80% of your therapy costs in our offices.
Do You Treat Substance Abuse?
No, we treat mild/moderate symptoms for a variety of issues, but not alcohol and drug issues. If you have an addiction or are seeking sobriety, we refer out to a professional that treats substance abuse.
What If I Can’t Attend Weekly Sessions?
Weekly sessions are the best care option for mental health outcomes, but we also provide an every other week option, or Teletherapy if you have a hectic schedule.