What is Cognitive Behavioral Therapy and Can it Help You?

Did you know that your thinking patterns are so strong that they can change how you behave and feel? As you’ve searched online for a therapist (we are happy that you found us here at Evanston Counseling!), you probably have seen that we offer something called Cognitive Behavioral Therapy (CBT). You might have thought…What is this? How can it help me? How is it different from other forms of therapy? We wanted to answer your questions. You need to know what awaits you as you enter into counseling with us in the Evanston and Chicago area. 

The way you think can modify the choices you make and how you live. This is great news, especially if you would like to see changes in your life. Perhaps you no longer want your social anxiety to keep you home on a Saturday night. Or you’d love to feel a stronger connection to your partner. With our therapists at Evanston Counseling, you can develop strategies through Cognitive Behavioral Therapy (CBT). They can lead to more of the life you desire. Let’s take a closer look at CBT, your thinking and how you can begin making life-altering changes. 

What is CBT?

Cognitive Behavioral Therapy is a popular form of talk therapy. It is a type of psychotherapeutic treatment which

“helps people learn how to identify and change destructive or disturbing thought patterns that have a negative influence on behavior and emotions. ”

Both clinical practice and research studies point to the effectiveness of CBT in bringing people greater mental wellness and fulfillment in life. 

This article by the American Psychological Association lists the following as the core principles of CBT:

• Psychological problems are based, in part, on faulty or unhelpful ways of thinking.

• Psychological problems are based, in part, on learned patterns of unhelpful behavior.

• People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.

As you work with one of our therapists at Evanston Counseling, you will identify the “unhelpful ways of thinking” that keep you from living with less anxiety, healthier relationships, or less problematic chronic pain. 

Does every conversation with your teen end in a shouting match? Through CBT, you would learn new behavioral patterns that could lead to more peaceful communication with your child. 

Do you think no one will ever love you? Have you stopped going on dates, and have you ended up no longer being social? Do you spend most of your weekends at home? In the meantime, your dating anxiety is growing. All the while, your deepest desire is to find someone special to be your life partner. Engaging in CBT could help you change thinking patterns and give you strategies for getting back into dating!

In which situations is CBT used?

Research consistently shows that CBT benefits almost any condition, person, or context. 

Most often, therapists choose to use CBT strategies for the following mental health disorders**:

• Depression

• Anxiety disorders

• Phobias

• PTSD

• Sleep disorders

• Eating disorders

• Obsessive-compulsive disorder (OCD)

• Substance use disorders

• Bipolar disorders

• Schizophrenia

• Sexual disorders

• Addiction

• Anger issues

• Panic attacks

• Personality disorders

• Phobias

**This verywellmind.com article and this mayoclinic.com article provided the content for this list.

Yet, CBT is also helpful when you find yourself dealing with any of the following emotional stressors or situations:

• Coping with stressful life situations

• Identifying ways to manage emotions

• Resolving relationship conflicts and learning better ways to communicate

• Coping with grief or loss

• Overcoming emotional trauma related to abuse or violence

• Coping with a medical illness

• Managing chronic physical symptoms

• Divorce or break-ups

• Insomnia

• Low self-esteem

• Anxiety and stress management

What can you expect in sessions with one of Evanston Counseling’s therapists?

When you come to see us for the first time, it might feel a little like the first visit to your doctor. We want to find out what has been going on for you, how long you’ve felt this way, your symptoms, what your childhood was like, (though we won’t stay there long), and about your relationships (family, friends, and romantic partnerships). These questions will help us to get to know one another. Our therapists want to know more about you and the type of strategies that will work best for you.

In sessions after that, you will want to be as open as possible with sharing your feelings and emotions. You may have some “assignments” to complete in between sessions. Your counselor may ask you to read something, complete an activity, practice situations, or keep a journal. 

The CBT steps might look like this:

1. Identify troubling situations or conditions in your life.

2. Become aware of your thoughts, emotions, and beliefs about these problems.

3. Identify negative or inaccurate thinking

4. Reshape negative or inaccurate thinking. 

You may find that our time together lasts somewhere between 5-20 sessions. Of course, this depends on many factors. In general, CBT is more short-term than many other types of therapy. 

A little encouragement…

We ask you to keep an open mind about yourself, your situation, and the counseling. Be willing to change and work on getting to the place you eventually want to be. You may feel intense emotions: anger, sadness, guilt, grief. Yet, every session will probably not be like that. Please commit to the entire process. If things aren’t working, let your therapist know. We are committed to you and want you to feel better.

Reach out to us today to see how CBT can help you.