Cognitive Behavior Therapists Near Me

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FAQs:

What is Cognitive Behavioral Therapy?

Cognitive behavioral therapy (CBT) is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications.

It is important to emphasize that advances in CBT have been made on the basis of both research and clinical practice. Indeed, CBT is an approach for which there is ample scientific evidence that the methods that have been developed actually produce change. In this manner, CBT differs from many other forms of psychological treatment.

What Does a Cognitive Behavioral Therapist Do?

Typical CBT treatment often involves identifying personal beliefs or feelings that negatively impact your life and learning new problem-solving skills. Your therapist will work to help you gain confidence and better understand and appreciate your self-worth by facing fears and learning to use calming techniques during challenging situations.

There are a number of techniques your therapist might use during a session, but some of the most popular involves:

- setting achievable goals

- practicing cognitive restructuring

- journaling

- undergoing situation exposure

A cognitive behavioral therapist will often assign homework to help you practice the skills you learn in therapy, such as replacing self-criticizing thoughts or journaling.

How Does Cognitive Behavioral Therapy (CBT) Work?

Cognitive behavioral therapy is an evidence-based treatment that’s grounded in theory and skill-based dialogue (conversations). It provides a supportive, non-judgmental, and safe environment that allows you to talk openly with a mental health professional who’s objective and specially trained to help you with the issues you’re having.

Cognitive behavioral therapy usually takes place over a limited number of sessions (typically five to 20). You shouldn’t expect results immediately. CBT usually takes time and sometimes involves uncomfortable work. Think of your therapist as a partner working with you through a process. If you keep working together toward the goals you’ve set, you’ll be able to mark your progress over time.

Here’s how it works. Your therapist will:

1. Gain an understanding of the issue: At the start of therapy, you’ll discuss challenges you’re dealing with, symptoms you’ve noticed, and any concerns you have. If you’ve been diagnosed with a mental health condition, tell your therapist. This important first step will help you set goals for your therapy.

2. Ask a series of questions: Depending on your situation, your therapist may ask you questions. You might discuss an incident in your past, fears or phobias, troubling behaviors, or your thoughts and feelings. Together, you’ll explore your answers so you can gain insight into how you respond to challenges in your life.

3. Help you recognize problematic thoughts and behaviors: Through interactive question-and-answer sessions, your therapist will encourage you to pay close attention to how you respond to tough situations. You’ll work together to identify unhealthy emotions, beliefs, or behaviors that may be contributing to your troubles. Your therapist may ask you to keep a journal of these situations and your responses to them.

4. Work with you to adjust your thoughts and behaviors: Your therapist will help you find ways to change negative emotions, thoughts, and habits. You can change your perspective and adopt positive thought patterns and behaviors. Then, you can apply those skills to future situations.

How is Cognitive Behavioral Therapy Different from Other Psychotherapies?

Cognitive behavioral therapy is a problem-oriented strategy. It focuses on current problems and finding solutions for them. Unlike psychoanalysis, for example, it does not deal primarily with the past. Cognitive behavioral therapy is much more concerned with dealing with current problems. The most important thing is helping people to help themselves: They should be able to cope with their lives again without therapy as soon as possible. This does not mean that cognitive behavioral therapy completely ignores the influence of past events. But it mainly deals with identifying and changing current distressing thoughts and behavioral patterns.

Analytic psychotherapy, which has its origin in classic Freudian psychoanalysis, uses different methods. Here the therapist tries to help the patient discover and understand problems and their deeper causes.

How Long Does it Take for Cognitive Behavioral Therapy to Work?

A typical course of CBT is around 5 to 20 weekly sessions of about 45 minutes each. Treatment may continue for additional sessions that are spaced further apart, while the person keeps practicing skills on their own. The full course of treatment may last from 3 to 6 months, and longer in some cases if needed.

In therapy, patients will learn to identify and challenge harmful thoughts and replace them with a more realistic, healthy perspective. Patients may receive assignments between sessions, such as exercises to observe and recognize their thought patterns and apply the skills they learn to real situations in their life.

How Effective is Cognitive Behavioral Therapy?

Cognitive behavioral therapy is one of the most well-studied forms of treatment. It has been shown to be effective in the treatment of a range of mental conditions, including anxiety, depression, eating disorders, insomnia, obsessive-compulsive disorder, panic disorder, post-traumatic stress disorder, and substance use disorder.

Research indicates that cognitive behavioral therapy is the leading evidence-based treatment for eating disorders.

1. CBT has been proven helpful in those with insomnia, as well as those who have a medical condition that interferes with sleep, including those with pain or mood disorders such as depression.

2. Cognitive behavioral therapy has been scientifically proven to be effective in treating symptoms of depression and anxiety in children and adolescents.

3. A 2018 meta-analysis of 41 studies found that CBT helped improve symptoms in people with anxiety and anxiety-related disorders, including obsessive-compulsive disorder and post-traumatic stress disorder.

4. Cognitive behavioral therapy has a high level of empirical support for the treatment of substance use disorders, helping people with these disorders improve self-control, avoid triggers, and develop coping mechanisms for daily stressors.

5. CBT is one of the most researched types of therapy, in part, because treatment is focused on very specific goals and results can be measured relatively easily.

What Does Cognitive Behavioral Therapy Involve?

CBT treatment usually involves efforts to change thinking patterns. These strategies might include:

1. Learning to recognize one’s distortions in thinking that are creating problems, and then to reevaluate them in light of reality.

2. Gaining a better understanding of the behavior and motivation of others.Using problem-solving skills to cope with difficult situations.

3. Learning to develop a greater sense of confidence in one’s own abilities.

CBT treatment also usually involves efforts to change behavioral patterns. These strategies might include:

1. Facing one’s fears instead of avoiding them.

2. Using role playing to prepare for potentially problematic interactions with others.

3. Learning to calm one’s mind and relax one’s body.

How to Use Cognitive Behavioral Therapy for Anxiety?

Cognitive behavioral therapy (CBT) is a popular and proven technique to treat anxiety disorders such as generalized anxiety and social anxiety. CBT is a short-term treatment aimed at developing skills to help you alter emotional responses that are harmful to your wellbeing. Your therapist will help you change the thoughts and behaviors that trigger or worsen your anxiety. Because thoughts come before feelings, and feelings lead to actions, changing your thoughts can reduce or eliminate your negative emotions and unhealthy behaviors. In other words: thought → feeling → behavior. If you can change your thinking, your feelings and actions will change, as well. CBT does this by using a three-step process.

Step 1: Identify the negative thought

In a CBT session, it may take some time to uncover this thought. At first, you might talk to your therapist about your feelings toward going to parties, and how you feel when you attend one. Together, you’ll find the root thoughts behind your anxiety and tackle each one separately.

Step 2: Challenge the negative thought

Your therapist will help you question the evidence for your thought, analyze the belief behind it, and reality test it. 

Step 3: Replace the negative thought with a realistic one

In CBT treatment, you’ll learn about more cognitive distortions and repeat this three-step exercise for other negative thoughts you have. When you practice challenging your negative thoughts and replacing them with realistic ones, it’ll become easier to identify distortions before they hurt you. With CBT, practice makes perfect and perfect is a life without debilitating anxiety. Finding a therapist who is familiar with CBT is a good place to start when looking for help with your anxiety.

What Happens During CBT Sessions?

If CBT is recommended, you'll usually have a session with a therapist once a week or once every 2 weeks. The course of treatment usually lasts between 6 and 20 sessions, with each session lasting 30 to 60 minutes.

During the sessions, you'll work with your therapist to break down your problems into their separate parts, such as your thoughts, physical feelings, and actions.

You and your therapist will analyze these areas to work out if they're unrealistic or unhelpful and to determine the effect they have on each other and on you. Your therapist will then be able to help you work out how to change unhelpful thoughts and behaviors.

After working out what you can change, your therapist will ask you to practice these changes in your daily life and you'll discuss how you got on during the next session.

The eventual aim of therapy is to teach you to apply the skills you have learned during treatment to your daily life. This should help you manage your problems and stop them having a negative impact on your life, even after your course of treatment finishes.

What are the Risks of Cognitive Behavioral Therapy?

In general, there's little risk in getting cognitive behavioral therapy. But you may feel emotionally uncomfortable at times. This is because CBT can cause you to explore painful feelings, emotions and experiences. You may cry, get upset or feel angry during a challenging session. You may also feel physically drained.

Some forms of CBT, such as exposure therapy, may require you to confront situations you'd rather avoid — such as airplanes if you have a fear of flying. This can lead to temporary stress or anxiety.

However, working with a skilled therapist will minimize any risks. The coping skills you learn can help you manage and conquer negative feelings and fears.

The Origins of CBT

CBT was founded by psychiatrist Aaron Beck in the 1960s, following his disillusionment with Freudian psychoanalysis and a desire to explore more empirical forms of therapy. CBT also has roots in Rational Emotive Behavioral Therapy (REBT), the brainchild of psychologist Albert Ellis. The two were pioneers in changing the therapeutic landscape to offer patients a new treatment option—one that is short-term, goal-oriented, and scientifically validated.

Core Principles of Cognitive Behavioral Therapy

CBT is based on several core principles, including:

1. Psychological issues are partly based on problematic or unhelpful patterns of thinking.

2. Psychological issues are partly based on learned patterns of unhelpful behavior.

3. Psychological issues are partly based on problematic core beliefs, including central ideas about yourself and the world.

4. People experiencing psychological issues can learn better ways of coping with them. This can help relieve their symptoms and improve their mental and emotional health.

Goals of Cognitive Therapy

The goals of cognitive therapy include:

1. the promotion of self-awareness and emotional intelligence by teaching clients to “read” their emotions and distinguish healthy from unhealthy feelings

2. helping clients understand how distorted perceptions and thoughts contribute to painful feelings

3. the rapid reduction of symptoms with an emphasis on examining the client’s current situation and solving current problems

4. the development of self-control by teaching clients specific techniques to identify and challenge distorted thinking

5. prevention of future episodes of emotional distress and development of personal growth by helping clients change core beliefs that are often at the heart of their suffering.

Conditions that Cognitive Behavioral Therapy Treat

Cognitive behavioral therapy is a valuable tool for treating and managing a wide range of mental health conditions and emotional challenges. People of all ages (including children) can receive CBT.

Therapists and psychologists use CBT to treat many mental health conditions, including:

- Depression.

- Anxiety.

- Obsessive-compulsive disorder (OCD).

- Post-traumatic stress disorder (PTSD).

- Attention-deficit/hyperactivity disorder (ADHD).

- Phobias.

- Personality disorders.

- Eating disorders, including bulimia, anorexia, or binge eating disorder.

- Substance use disorder and alcohol use disorder.

When combined with medication, CBT is useful in treating bipolar disorder and schizophrenia.

Studies have shown that CBT is also effective in helping manage nonpsychological medical conditions, including:

- Insomnia.

- Fibromyalgia and other causes of chronic pain.

- Chronic fatigue syndrome.

- Migraines.

- Irritable bowel syndrome (IBS).

CBT can help people work through everyday challenges and life changes, too. You might seek help for issues such as:

- Relationship issues.

- Divorce.

- Problems at work.

- Grief.

- Adjusting to a new life situation or medical condition.

- Stress and coping difficulties

Types of Cognitive Behavioral Therapy

CBT encompasses a range of techniques and approaches that address our thoughts, emotions, and behaviors. These can range from structured psychotherapies to self-help practices. Some of the specific types of therapeutic approaches that involve cognitive behavioral therapy include:

- Cognitive therapy centers on identifying and changing inaccurate or distorted thought patterns, emotional responses, and behaviors.

- Dialectical behavior therapy (DBT) addresses destructive or disturbing thoughts and behaviors while incorporating treatment strategies such as emotional regulation and mindfulness.

- Multimodal therapy suggests that psychological issues must be treated by addressing seven different but interconnected modalities: behavior, affect, sensation, imagery, cognition, interpersonal factors, and drug/biological considerations.

- Rational emotive behavior therapy (REBT) involves identifying irrational beliefs, actively challenging these beliefs, and finally learning to recognize and change these thought patterns.

While each type of cognitive behavioral therapy takes a different approach, all work to address the underlying thought patterns that contribute to psychological distress.

Most Popular Techniques Used in CBT

These are some of the most popular techniques used in CBT:

1. SMART goals. SMART goals are specific, measurable, achievable, realistic, and time-limited.

2. Guided discovery and questioning. By questioning the assumptions you have about yourself or your current situation, your therapist can help you learn to challenge these thoughts and consider different viewpoints.

3. Journaling. You might be asked to jot down negative beliefs that come up during the week and the positive ones you can replace them with.

4. Self-talk. Your therapist may ask what you tell yourself about a certain situation or experience and challenge you to replace negative or critical self-talk with compassionate, constructive self-talk.

5. Cognitive restructuring. This involves looking at any cognitive distortions affecting your thoughts — such as black-and-white thinking, jumping to conclusions, or catastrophizing — and beginning to unravel them.

6. Thought recording. In this technique, you’ll record thoughts and feelings experienced during a specific situation, then come up with unbiased evidence supporting your negative belief and evidence against it. You’ll use this evidence to develop a more realistic thought.

7. Positive activities. Scheduling a rewarding activity each day can help increase overall positivity and improve your mood. Some examples might be buying yourself fresh flowers or fruit, watching your favorite movie, or taking a picnic lunch at the park.

8. Situation exposure. This involves listing situations or things that cause distress, in order of the level of distress they cause, and slowly exposing yourself to these things until they lead to fewer negative feelings. Systematic desensitization is a similar technique where you’ll learn relaxation techniques to help you cope with your feelings in a difficult situation.

What to Expect With Cognitive Behavioral Therapy

Cognitive behavioral therapy may be done one-on-one or in groups with family members or with people who have similar issues. Online resources are available that may make participating in CBT possible, especially if you live in an area with few local mental health resources.

CBT often includes:

- Learning about your mental health condition

- Learning and practicing techniques such as relaxation, coping, resilience, stress management, and assertiveness

Your First Therapy Session

At your first session, your therapist will typically gather information about you and ask what concerns you'd like to work on. The therapist will likely ask you about your current and past physical and emotional health to gain a deeper understanding of your situation. Your therapist may discuss whether you might benefit from other treatments as well, such as medications.

The first session is also an opportunity for you to interview your therapist to see if he or she will be a good match for you. Make sure you understand:

• His or her approach

• What type of therapy is appropriate for you

• The goals of your treatment

• The length of each session

• How many therapy sessions you may need

It might take a few sessions for your therapist to fully understand your situation and concerns, and to determine the best course of action. If you don't feel comfortable with the first therapist you see, try someone else. Having a good "fit" with your therapist can help you get the most benefit from CBT.

During CBT

Your therapist will encourage you to talk about your thoughts and feelings and what's troubling you. Don't worry if you find it hard to open up about your feelings. Your therapist can help you gain more confidence and comfort.

CBT generally focuses on specific problems, using a goal-oriented approach. As you go through the therapy process, your therapist may ask you to do homework — activities, reading or practices that build on what you learn during your regular therapy sessions — and encourage you to apply what you're learning in your daily life.

Your therapist's approach will depend on your particular situation and preferences. Your therapist may combine CBT with another therapeutic approach — for example, interpersonal therapy, which focuses on your relationships with other people.

Pros and Cons of CBT

Cognitive behavioral therapy (CBT) is effective in treating some mental health problems, but it may not be successful or suitable for everyone.

Some of the advantages of CBT include:

- it can be completed in a relatively short period of time compared with other talking therapies

- the highly structured nature of CBT means it can be provided in different formats, including in groups, self-help books, and online

- it teaches you useful and practical strategies that can be used in everyday life, even after the treatment has finished

- it focuses on the person's capacity to change themselves (their thoughts, feelings, and behaviors)

- it can be as effective as medicine in treating some mental health problems and may be helpful in cases where medication alone has not worked

Some of the disadvantages of CBT to consider include:

- you need to commit yourself to the process to get the most from it – a therapist can help and advise you, but they need your co-operation

- attending regular CBT sessions and carrying out any extra work between sessions can take up a lot of your time

- it may not be suitable for people with more complex mental health needs or learning difficulties

- it involves confronting your emotions and anxieties – you may experience initial periods where you're anxious or emotionally uncomfortable

- it does not address any wider problems in systems or families that may have a significant impact on someone's health and wellbeing

- Some critics also argue that while CBT addresses current problems and focuses on specific issues, it does not address the possible underlying causes of mental health conditions, such as an unhappy childhood.

Things to Consider with Cognitive Behavioral Therapy

There are several challenges that people may face when engaging in cognitive behavioral therapy. Here are a few to consider.

1. Change Can Be Difficult

Initially, some patients suggest that while they recognize that certain thoughts are not rational or healthy, simply becoming aware of these thoughts does not make it easy to alter them.

2. CBT Is Very Structured

Cognitive behavioral therapy doesn't focus on underlying, unconscious resistance to change as much as other approaches such as psychoanalytic psychotherapy.15 Instead, it tends to be more structured, so it may not be suitable for people who may find structure difficult.

3. You Must Be Willing to Change

For cognitive behavioral therapy to be effective, you must be ready and willing to spend time and effort analyzing your thoughts and feelings. This self-analysis can be difficult, but it is a great way to learn more about how our internal states impact our outward behavior.

4. Progress Is Often Gradual

In most cases, CBT is a gradual process that helps you take incremental steps toward behavior change. For example, someone with social anxiety might start by simply imagining anxiety-provoking social situations. Next, they may practice conversations with friends, family, and acquaintances. By progressively working toward a larger goal, the process seems less daunting and the goals easier to achieve.

How to Get the Most Out of CBT

CBT isn't effective for everyone. But you can take steps to get the most out of your therapy and help make it a success.

1. Approach therapy as a partnership. Therapy is most effective when you're an active participant and share in decision-making. Make sure you and your therapist agree about the major issues and how to tackle them. Together, you can set goals and assess progress over time.

2. Be open and honest. Success with therapy depends on your willingness to share your thoughts, feelings, and experiences, and on being open to new insights and ways of doing things. If you're reluctant to talk about certain things because of painful emotions, embarrassment, or fears about your therapist's reaction, let your therapist know about your reservations.

3. Stick to your treatment plan. If you feel down or lack motivation, it may be tempting to skip therapy sessions. Doing so can disrupt your progress. Attend all sessions and give some thought to what you want to discuss.

4. Don't expect instant results. Working on emotional issues can be painful and often requires hard work. It's not uncommon to feel worse during the initial part of therapy as you begin to confront past and current conflicts. You may need several sessions before you begin to see improvement.

5. Do your homework between sessions. If your therapist asks you to read, keep a journal, or do other activities outside of your regular therapy sessions, follow through. Doing these homework assignments will help you apply what you've learned in the therapy sessions.

6. If therapy isn't helping, talk to your therapist. If you don't feel that you're benefiting from CBT after several sessions, talk to your therapist about it. You and your therapist may decide to make some changes or try a different approach.

How to Find a CBT Therapist

A therapist can be a psychologist, psychiatrist (a medical doctor who can prescribe medications), psychiatric nurse, social worker, or family therapist.

Finding the right therapist for you is often a time-consuming task. Try not to become discouraged. Talk to people you trust to give you a referral for a therapist who uses cognitive behavioral therapy, whether it’s your primary healthcare provider or a friend or family member.

You can also search for therapists online through local and state psychological associations.

Be sure that any therapist you’re interested in seeing is a state-certified and licensed mental health professional and that they treat your area of concern (for example, depression, eating disorders, substance use disorders, etc.).

Most therapists’ websites list the conditions and problems they treat. If you have questions, call or email the therapist’s office before you choose.

How to Get Started with Cognitive Behavioral Therapy

Cognitive behavioral therapy can be an effective treatment choice for a range of psychological issues. If you or someone you love might benefit from this form of therapy, consider the following steps:

1. Consult with your physician and/or check out the directory of certified therapists offered by the National Association of Cognitive-Behavioral Therapists to locate a licensed professional in your area. You can also do a search for "cognitive behavioral therapy near me" to find local therapists who specialize in this type of therapy.

2. Consider your personal preferences, including whether face-to-face or online therapy will work best for you.

3. Contact your health insurance to see if it covers cognitive behavioral therapy and, if so, how many sessions are covered per year.

4. Make an appointment with the therapist you've chosen, noting it on your calendar so you don't forget it or accidentally schedule something else during that time.

5. Show up to your first session with an open mind and positive attitude. Be ready to begin to identify the thoughts and behaviors that may be holding you back, and commit to learning the strategies that can propel you forward instead.

Sources:

APA

Cleveland Clinic

Very Well Mind

NIH

Psychology Today

Mayo Clinic

NHS

Healthline

CCT

 

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.