Cognitive Behavioral Therapy

 

Cognitive-Behavioral Therapy (CBT)

Cognitive-behavioral therapy (CBT) is based on the idea that our thoughts cause our feelings and behaviors, not external things, like people, situations, and events. The benefit of this fact is that we can change the way we think, to feel and act better, even if the situation does not change. It is a form of therapy that emphasizes the important role of thinking in how we feel and what we do. CBT aims to help the client to become aware of thought distortions which are causing psychological distress, and of behavioral patterns which are reinforcing it, and to correct them. The therapist will make every effort to understand experiences from the client’s point of view, and the client and therapist will work collaboratively, exploring the client’s thoughts, assumptions and inferences. The therapist helps the client learn to test these by checking them against reality and against other assumptions.

Cognitive-behavioral therapists seek to learn what their clients want out of life (their goals) and then help their clients achieve those goals. The therapist’s role is to listen, teach, and encourage, while the client’s role is to express concerns, learn, and implement that learning.

The goal of therapy is to help clients unlearn their unwanted reactions and to learn a new way of reacting. When people understand how and why they are doing well, they know what to do to continue doing well.

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Be in the Moment!

It is too easy to get consumed by the daily tasks of being a mom, running a business, taking care of the home, organizing meals, and losing touch with the here and now. It’s easy to find yourself planning out the many other things on your to-do list while you are spending time with your kids. This can cause one to lose the moment. Time goes by so quickly, and in a flash, the many moments that make up “life” are gone. There will always be work to do, always chores to finish, deadlines and responsibilities to live up to. However, moments with your children, friends or family will have a much more lasting impression on everyone if you are fully present. Nobody knows what tomorrow will bring, so be conscious of the moment you are in, breathe it in and savor the experience for what it is.

TAKE ACTION!

1. Out of sight – out of mind

This week try to be aware of the moment for what it is. Keep work at work, and when you are home, really enjoy the time with your loved ones. Play just for the sake of playing. Realize that your work will get done when you designate time for work, at the office. Schedule time to just “be” and put work issues out of your mind, even if for just a short moment.

2. Be in the moment

Say the phrase “Be in the moment” when you find yourself thinking of other things. When playing with your children, enjoying alone time with a significant other, taking a walk, just “be” and relish what you are doing. The more you practice this week, the more natural it will become in your life.

3. Have fun!

Being in the moment will take on a life of its own. Try to bring fun back into everything you do. The more you balance work and play, the more productive and aware you will be in everything you do.

4. Prioritize

This week focus on prioritizing your time. It is easier to “be in the moment” when you know everything else will get done.  Plan your week so you have enough allotted time for work, work-related issues, and play. That way you can fully enjoy each of them knowing the rest won’t be pushed aside.

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