Cognitive Behavioral Therapy or CBT is a short-term, problem-focused form of behavioral treatment that helps people see the difference between beliefs, thoughts, and feelings, and free them from unhelpful patterns of behavior.

CBT is grounded in the belief that it is a person’s perception of events – rather than the events themselves – that determines how he or she will feel and act in response.

How CBT Works

Cognitive Behavioral Therapy works by helping individuals reframe negative thought patterns and replace them with more constructive behaviors and emotions. This form of therapy is especially useful for individuals looking for a structured, goal-oriented treatment plan.

CBT can help with:

• Depression
• Anxiety
• Panic attacks
• Phobias
• Obsessive compulsive disorders (OCD)
• Posttraumatic stress disorder (PTSD)
• Substance dependency
• Persistent pain
• Disordered eating
• Sexual issues
• Anger management issues

Most people with clearly defined behavioral and emotional concerns tend to reap the benefits of CBT. If any of the above issues resonate with you, I encourage you to try cognitive behavioral therapy.

What to Expect in CBT Sessions

During a CBT session, the therapist will work with you to break down your challenges into smaller parts, such as situations, thoughts, emotions, and behaviors. By understanding how these elements interconnect, you can begin to address each one, making the process more manageable. Therapy sessions often involve practicing new skills, completing homework assignments, and applying what you learn to your daily life.

Common CBT Exercises to Expect

CBT incorporates several practical techniques and exercises, which include:

• Behavioral Activation: This technique helps you become more active and engaged in life. It is often used to treat depression by encouraging activities that bring pleasure or a sense of accomplishment.
• Cognitive Restructuring: Also known as thought challenging, this technique helps identify and challenge irrational or negative thoughts that may lead to unhelpful behaviors.
• Exposure Therapy: For individuals dealing with anxiety, phobias, or PTSD, exposure therapy gradually exposes them to the source of their fears in a safe and controlled environment.

Evidence-Proven Techniques

With CBT, you’ll be able to adjust the thoughts that directly influence your emotions and behavior. This adjustment process is referred to as cognitive reconstructing, which happens through different CBT techniques.

Some CBT techniques are:

• Journalling
• Challenging beliefs
• Relaxation
• Meditation
• Mindfulness
• Social, physical and thinking exercises

Cognitive behavioral therapy is much more than sitting and talking about whatever comes to mind during a session. CBT sessions are structured to ensure that the therapist and the person in treatment are focused on the different goals of each session, which in turn ensures that each and every session is productive.

Benefits of Cognitive Behavioral Therapy

Research shows that CBT is effective for a wide range of psychological issues, offering long-term benefits. It is often preferred because it can be adapted to individual needs and provides practical tools to manage challenges outside of therapy sessions.

Schedule a Consultation

If you or someone you know would benefit from Cognitive Behavioral Therapy, please contact Headwater Counseling in Zeeland, Michigan today. I would be happy to speak with you about how I may be able to help.