Cognitive Behavioral Therapy 101: A Guide to Understanding How CBT Works

Cognitive Behavioral Therapy (CBT) is a widely respected approach that offers valuable tools for understanding and navigating our thoughts and emotions. In this guide, we'll explore the fundamentals of CBT, how it can complement somatic therapy, and how to find a CBT therapist near you.

What is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy, often abbreviated as CBT, is a highly effective form of psychotherapy. It's grounded in the understanding that our thoughts, feelings, and behaviors are interconnected. By examining and altering negative thought patterns, individuals can experience profound shifts in their emotional wellbeing.

Key Principles of CBT

Cognitive Restructuring

This involves identifying and challenging negative thought patterns that contribute to emotional distress. By reframing these thoughts, individuals can cultivate more positive and balanced thinking.

Behavioral Activation

CBT emphasizes the importance of taking small, manageable steps towards positive change. This may involve setting and achieving goals, even when they initially seem challenging.

Skill Building

CBT equips individuals with practical skills to manage stress, anxiety, and depression. These skills include relaxation techniques, problem-solving strategies, and effective communication.

Homework Assignments

Outside of therapy sessions, individuals may be given exercises to practice and implement CBT techniques in their daily lives.

What to Expect in a CBT Session

Entering a Cognitive Behavioral Therapy (CBT) session for the first time can be both exciting and a little daunting. Knowing what to expect can help ease any apprehension you may have about the process. Here's a breakdown of what typically happens during a CBT session:

1. Establishing a Therapeutic Alliance

At the beginning of your CBT journey, your therapist will aim to build a trusting and collaborative relationship with you. They will create a safe and non-judgmental space for you to share your thoughts and feelings.

2. Setting Clear Goals

Together with your therapist, you will identify specific goals you want to work on. These could relate to managing anxiety, reducing depression, improving relationships, or any other area you'd like to address.

3. Exploration and Assessment

In the initial sessions, your therapist will work with you to understand your thought patterns, emotions, and behaviors. They may ask questions to gain insights into the challenges you're facing and the thought patterns contributing to them.

4. Learning CBT Techniques

Once your therapist has a clear understanding of your unique situation, they will introduce CBT techniques that are tailored to your needs. These may include cognitive restructuring exercises, behavior activation strategies, or relaxation techniques.

5. Homework Assignments

CBT is not limited to the therapy session. Your therapist may assign homework exercises for you to practice between sessions. These assignments help reinforce the skills you're learning and encourage their integration into your daily life.

6. Progress Monitoring

As you continue with therapy, your therapist will track your progress towards your goals. They will assess the effectiveness of the techniques and make adjustments as needed to ensure you're moving in the right direction.

7. Open Dialogue

Throughout the therapeutic process, open communication is encouraged. You should feel comfortable discussing your experiences, any challenges you face, or any questions you may have about the therapy.

8. Feedback and Adaptation

CBT is flexible and adaptable. Your therapist will regularly seek your feedback to ensure the therapy remains tailored to your evolving needs and goals.

9. Celebrating Achievements

Your therapist will celebrate your progress and accomplishments along the way. These positive reinforcements can be motivating and uplifting as you work towards your goals.

CBT vs. Somatic Therapy: Finding Synergy in Healing

While CBT primarily focuses on thoughts and behaviors, somatic therapy addresses the mind-body connection. These two approaches can work in tandem to offer a holistic healing experience.

CBT:

  • Focus: CBT primarily targets thought patterns and behaviors.

  • Techniques: It employs techniques like cognitive restructuring, behavior activation, and skill-building.

  • Goal: The goal is to identify and change negative thought patterns to improve emotional wellbeing.

Somatic Therapy:

  • Focus: Somatic therapy emphasizes the role of the body in emotional healing.

  • Techniques: Techniques include body awareness, movement, and breathwork to release stored tension and trauma.

  • Goal: The goal is to facilitate healing by accessing and processing emotions stored in the body.

When CBT and somatic therapy are integrated, individuals can experience a synergistic approach to healing. By addressing both cognitive patterns and somatic experiences, individuals can achieve a deeper level of self-awareness and transformation.

Cognitive Behavioral Therapy is a powerful tool for fostering positive change in our thoughts, feelings, and behaviors. When combined with somatic therapy, the healing potential is even greater. If you're seeking a CBT therapist near you, remember to consider credentials, recommendations, and personal comfort in your search. By taking this step, you're investing in your own transformative journey towards holistic wellbeing.

Therapy Services at Repose

At Repose, our goal is to provide the best HOLISTIC PSYCHOTHERAPY services among other evidence-based therapy services to you. We enjoy working with college students, mothers, parents, couples, and individuals who are seeking better mental wellness in their life. If you’re struggling or trying to find a way to move forward, then our DIVERSE TEAM OF THERAPISTS would be thrilled to work with you. If grief counseling isn’t the service you’re seeking, no worries. We offer other services at our ONLINE THERAPY OFFICE IN NEW YORK, CONNECTICUT, AND NEW JERSEY. Other services include EMDR THERAPY, ANXIETY TREATMENT, PTSD TREATMENT, AND TRAUMA THERAPY, THERAPY FOR COLLEGE STUDENTS, MATERNAL MENTAL HEALTH, MARRIAGE COUNSELING AND COUPLES THERAPY, THERAPY FOR TEENS, LGBTQIA+ THERAPY, ART THERAPY, DANCE MOVEMENT THERAPY. 

Mary Breen