Cognitive Behavioral Therapy

How Does CBT Work? 

One of the principles of Cognitive Behavioral Therapy is identifying core beliefs. These are the beliefs we have about ourselves, others, and the world that influence how we think and feel. Understanding what they are allows you to challenge their authenticity and replace them with more balanced and accurate perspectives.  

Once a negative core belief is identified in CBT, such as “I’m unlovable,” your therapist will prompt you to produce the evidence for this belief. It’s more than likely there is no tangible proof for this cognitive distortion—an irrational and biased thought pattern that leads to negative emotions or behavior—and, instead, more evidence to support a positive or neutral perspective. Examples of cognitive distortions include all-or-nothing thinking, 'should' statements, personalizing, catastrophizing, jumping to conclusions, blaming, and selective attention. 

Additionally, in CBT counseling sessions, you and your counselor will set specific goals you want to achieve. For example, this may be recognizing the difficulty of changing deep-seeded beliefs you have about yourself. Fortified with a new thought and more positive—or neutral—belief, CBT helps neutralize feelings by looking at the facts. When you allow room for 'this or that' thinking, thoughts become more malleable so you can eventually adopt a more helpful new belief. 

Cognitive Behavioral Therapy helps you develop a personalized toolbox of coping strategies that promote mental well-being, including: 

• Grounding techniques like breathing exercises, affirmations, and mindfulness;  

• Enhanced self-awareness, self-compassion, and acceptance;  

• Techniques for confidence-building, thought management, and behavioral change;  

• Transforming negative core beliefs to positive ones that support an improved quality of life; 

• Problem-solving skills and relapse prevention techniques to help you anticipate the warning signs of slipping back into unhealthy patterns, such as negative self-talk. 

Additionally, after receiving psychoeducation about neuroscience and neuroplasticity, you will learn sequential steps to soothe your nervous and limbic systems and better regulate your emotions.  

Taking a structured and goal-oriented approach to Cognitive Behavioral Therapy allows us to track your progress to ensure you achieve tangible results. Once CBT therapy ends, you will be equipped with the tools to challenge negative thoughts, replace them with more helpful perspectives, and modify unhealthy behaviors on your own. With time and continued practice, you can develop habits that become automatic, thereby reprogramming your brain.  

My Background As A CBT Therapist

After becoming certified by the Beck Institute for Cognitive Behavior Therapy in 2015, I have offered CBT to most, if not all, of my clients. Throughout counseling, its versatility as a modality allows us to apply CBT principles to a variety of different issues. For clients who don't want to look into the past, certain qualities of CBT allow us to focus more on the present and future. By setting small, achievable goals, you will feel empowered when you reach those goals and be able to apply the same skills and tools you learn in sessions to your life moving forward. And although CBT is a great standalone therapy, it also matches up well with other modalities, such as exposure therapy, Dialectical Behavioral Therapy (DBT), Internal Family Systems (IFS), behavioral-based modalities, and relaxation techniques. 

At its core, Cognitive Behavioral Therapy identifies and deconstructs inner wounds in your story and encourages thoughts, feelings, and behaviors centered around new core beliefs that honor your authentic self. With this awareness, you can establish—or reestablish—your mind-heart connection and live to your fullest potential by being known, not only where you are but also where you want to be. Even if you doubt you can change the content and intensity of your thoughts and feelings, CBT makes it possible to challenge the core beliefs holding you back.