Are you the type of person who lives in your head? You know what I mean…Most of your energy is consumed by the constant race of thoughts fueled by your anxiety, depression, or phobias. The majority of those thoughts are usually negative. Does this sound like you? We’d love to talk with you and to share a more positive and productive way of managing your thoughts through Cognitive Behavioral Therapy.
Cognitive Behavioral Therapy can help you flip the switch on depression and cut off the energy flow to negative thinking. You can totally transform the type and quality of thoughts that dominate your mind and overtake your time! Then, you’ll most likely see shifts in unwanted behaviors and depression. #winning!
I’ve heard lots of talk about Cognitive Behavioral Therapy (CBT). What is it?
Your psychological problems can often stem from wonky thought patterns. These thoughts may lead you to develop unhelpful, well-worn behaviors. In everyday terms, Cognitive Behavioral Therapy helps you to rewire your negative thinking patterns. These new thought patterns help reduce anxiety and depression..
This American Psychological Association article shares some strategies that might be used in CBT to modify unproductive thought patterns:
- Learning to recognize the distortions in thinking that are creating problems, and then to reevaluate them in light of reality.
- Gaining a better understanding of the behavior and motivation of others.
- Using problem-solving skills to cope with difficult situations.
- Learning to develop a greater sense of confidence in one’s own abilities.
The same APA article also discusses the strategies to use to change behaviors related to your thinking. They might look something like this:
- Facing one’s fears instead of avoiding them.
- Using role playing to prepare for potentially problematic interactions with others.
- Learning to calm one’s mind and relax one’s body.
Cognitive Behavioral Therapy has several subtypes. Take a look at this article to learn more about the subtypes and the conditions they benefit the most.
I’m struggling! Can CBT help me with Anxiety and Depression?
CBT is an evidence-based talk therapy, and study results show that it is one of the most effective. For instance, CBT is documented as one of the best ways to treat eating disorders. Researchers have shown that CBT works well to lessen the effects of anxiety and depression in children and adolescents. It is widely accepted that CBT serves to help those struggling with substance abuse disorders.
As therapists, we use CBT with clients having various issues. This widespread use is one of the reasons why you may have heard about CBT,
- Anger issues
- Bipolar disorder
- Eating disorders
- Panic attacks
- Personality disorders
CBT can also benefit you if you are dealing with common challenges faced in life. You may have recently had a break-up or divorce. Now, you are trying to make sense of your life without the other person. Perhaps your job is stressing you out. Quiet quitting or being the next person in the great resignation line might not be an option. You may find relief in working with one of our therapists to manage the difficult moments in your personal life or at work. You will most likely feel relief.
Take a look at the areas of your life that CBT could help:
- Chronic pain or serious illnesses
- Divorce or break-ups
- Grief or loss
- Low self-esteem
- Relationship problems
- Stress management
What will sessions with my Evanston therapist look like?
The first few sessions with one of our therapists will be spent getting to know you. You’ll want to share your feelings, emotions, and details about what is going on in your life. You might talk about work, romantic relationships, friendships, or family. Our therapists want to know more about you and your areas of joy and struggle. Together, we will draw up some goals of what you want your life to look like.
We might feel that you will benefit from using CBT to redesign your thinking and behavior to reach your goals. The CBT steps might look like this:
- Identify troubling situations or conditions in your life.
- Become aware of your thoughts, emotions, and beliefs about these problems.
- Identify negative or inaccurate thinking
- Reshape negative or inaccurate thinking.
As part of your work together, your therapist may ask you to do “homework” (journaling, practicing the skills you are learning). You may find the discussions difficult at times. Trust the process. Let your therapist know what is especially troubling for you. Though the circumstances of your life may not change, the effort you invest in yourself will pay off. You will have a new outlook on your situation and new tools to manage the depression and anxiety. You will come away with a greater sense of well-being.
CBT is a goal-oriented therapy, so it may be more short-term for you than other forms of therapy. With our counselor, you will determine the path and length of therapy that best fits you.
You might be wondering what you will get out of CBT.
How will CBT benefit me?
At healthline.com, they identified the following ways that you might benefit from CBT:
- Sessions can be done either in person or online. This form of therapy is not limited to face-to-face sessions. You can choose the format that best fits your life and schedule.
- The tools you learn in therapy can be used immediately in your situation. You will then have these skills available to you when other issues arise down the road.
- You may feel more in charge of your life as you learn to direct your healing process. As a result, you may develop a new sense of confidence.
- CBT can be used on its own or with medication. Some clients find that the effects of CBT are enhanced by taking an antidepressant or other medication.
At Evanston Counseling, we will listen carefully to get to know you. From there, we can determine if CBT is the best therapy to help you reach your goals.
If you have anxiety and feel stressed about the issues you face, call us at (773) 983-8444 for a free, 15-minute phone conversation with one of our Evanston Therapists. We will listen and direct you to the right person to help you with this problem. Or you can schedule a time to chat with us here about how we can help you redesign and transform any negative thinking patterns.
We look forward to meeting you.