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.

Recent Posts

Five Ways to Prioritize Self-Care During the Holidays

  1. Exercise!  Exercise is a natural mood-booster, helping to reduce stress, promote concentration, and kick depression to the curb. In only 10 minutes of exercise, your brain will begin to produce serotonin and dopamine—the same hormones targeted by antidepressant and anti-anxiety medications. The holidays are busy, and it’s easy to skip your workout in order to make time for seasonal activities… but even if you can only carve out time for a 10-minute walk, it’s important to maintain the healthy habit of daily exercise.
  2. Get grateful. The simple act of asking yourself, “What am I grateful for?” promotes the development of serotonin and dopamine in your brain… even if you can’t come up with an answer! Get into the habit of thinking of something you’re grateful for at the end of every day—it will help keep you grounded in the spirit of the holiday season, while promoting a more stable and upbeat mood.
  3. Sleep well.  Staying up late to wrap presents or to enjoy the company of friends and family at a party is par for the course during the holiday season. But don’t let your late nights get out of hand. Lack of sleep can cause weight gain, irritability, and heightened stress levels. If you’re having difficulty sleeping, eliminate caffeine after 2 p.m., exercise daily, and avoid eating for at least three hours before going to bed.
  4. Avoid emotional eating and drinking. The holidays aren’t joyful for everyone. Whether grieving the loss of a loved one, anticipating tense interactions with family, or experiencing financial hardship, the holidays often go hand-in-hand with higher stress levels and hard-to-handle emotions. And that’s okay… but allow yourself to feel these feelings, rather than use food or alcohol to avoid them. The more you sit with your emotions, the easier it will get to process them in a productive way.
  5. Stay present in the moment.  Each moment is a gift… that’s why they call it the present. Give yourself the gift of the present moment this holiday season. When you begin to get sucked into the stress of party planning and baking and shopping and wrapping… stop, and focus on something you feel good about right there in that moment.

Remember, most of the standards we hold ourselves to during the holiday season are self-imposed. Instead of creating stress, give yourself permission to sit back and relax a bit more. Ten, 20 or 30 years from now, you won’t remember that pecan pie you baked from scratch, or how you wrapped each gift with a perfectly spiraling ribbon; you’ll remember the good times you spent with your family and friends, laughing, and making memories.

 

  1. Leave a reply
  2. Leave a reply
  3. Leave a reply
  4. Leave a reply
  5. Leave a reply
  6. Leave a reply
  7. Leave a reply
  8. Leave a reply
  9. Leave a reply