What is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is an evidence-based, structured therapeutic approach that focuses on alleviating emotional distress by identifying and modifying negative thought patterns and behaviors. CBT is centered on the idea that thoughts, emotions, and behaviors are all interconnected. So by understanding and then modifying our thoughts, we can change how to feel and act.
At Marsh Psychotherapy, we specialize in utilizing CBT to treat a variety of mental health conditions, including:
How Does CBT Work?
At Marsh Psychotherapy, we focus on individual therapy to provide personalized care that addresses each client’s unique needs and goals. During one-on-one sessions, clients work with a CBT-trained therapist to:
- Identify emotional triggers, negative thought patterns, and troublesome behaviors.
- Challenge negative thoughts and reframe them with balanced, realistic perspectives.
- Adopt new behaviors to manage stress, improve communication and integrate healthier habits.
- Set personalized goals for therapy and track progress over time.
Individual CBT sessions at Marsh Psychotherapy provide a safe, supportive space for clients to explore their thoughts and emotions, while simultaneously working to cultivate effective coping strategies.
Core CBT Skills
There are a handful of skills that CBT helps individuals develop that are key to achieving a more balanced life. Through structured exercises, individuals can develop the beliefs and tools necessary to navigate life in a more balanced way.
Below are the core skill areas that make CBT effective as a therapeutic practice:
1. Cognitive Skills
The idea that thoughts influence emotions and behaviors is a core component of CBT. Therefore, if someone has negative or distorted beliefs, this can cause emotional distress and unhealthy behaviors. CBT helps individuals to identify and then challenge negative thought patterns, or cognitive distortions. By challenging irrational, exaggerated thoughts and working toward replacing them with more balanced ways of thinking, individuals can adjust their thought patterns, ultimately affecting their emotional responses.
Our approach includes:
- Identifying cognitive distortions like catastrophizing or overgeneralization.
- Challenging unhelpful thoughts and developing healthier, more balanced thinking.
- Using thought records to track and reframe negative thinking.
2. Behavioral Activation
Through techniques like behavioral activation and exposure to feared situations, individuals can challenge unhelpful behaviors in a safe setting and replace them with healthier actions. Strategies involve activity scheduling and problem-solving, which teach individuals how to engage with life in a way that reduces stress and avoidance, and instead promotes positive outcomes.
Our approach includes:
- Increasing participation in rewarding activities.
- Gradual exposure to feared situations to reduce anxiety.
- Setting up practical behavioral goals to improve mood and functioning.
3. Emotional Regulation Skills
Difficult situations and emotions are a part of life. Learning to manage and cope with these emotions is a core component of CBT. Through techniques like mindfulness, relaxation exercises, and distress tolerance strategies, individuals can process emotions while reducing emotional reactivity. By learning to recognize, label, and experience emotions without being overwhelmed by them, individuals can build resilience and navigate life’s joys and sorrows with balance.
Our approach includes:
- Mindfulness exercises to observe and accept emotions without judgment.
- Relaxation techniques such as deep breathing or progressive muscle relaxation.
- Strategies for managing intense emotions like anxiety, anger, or sadness.
4. Problem-Solving Skills
Through CBT, individuals gain the skills to address life’s challenges in a more balanced, constructive way. By breaking problems down into smaller, more manageable steps, brainstorming solutions, evaluating pros and cons, and developing an action plan, individuals can regain a sense of control over their lives. Developing a structured approach to tackling life’s challenges can not only help reduce stress and anxiety, but also increase productivity.
Our approach includes:
- Teaching structured problem-solving methods to address specific challenges.
- Setting realistic, actionable goals to tackle stressors.
- Encouraging decision-making that enhances control and reduces stress.
What To Expect at Marsh Psychotherapy
At Marsh Psychotherapy, we integrate CBT with psychodynamic interpersonal therapy to create a holistic, personalized approach to treatment. The interpersonal skills taught in CBT work synergistically with psychodynamic therapy to give you a comprehensive understanding of your emotional and cognitive patterns.
Our Approach to CBT
By combining the structured, goal-oriented methods of CBT with the deeper exploration of past experiences and relationship patterns found in psychodynamic therapy, we help you not only address current challenges, but also understand the root causes of your emotional difficulties.
This integrative approach provides you with practical tools for managing thoughts and behaviors, while also fostering insight into how past experiences shape present-day beliefs, emotions, and behaviors.
Ultimately, our goal is to support lasting healing and personal growth by addressing both the “how” and the “why” of your emotional experiences.
Building Positive Thought Patterns & Beliefs
Our goal is to strengthen the therapeutic relationship in a way that enables you to build and reinforce positive thought patterns and beliefs. Through CBT, you’ll learn to identify and challenge negative thinking, replacing it with healthier, more balanced perspectives.
As you build confidence in your ability to manage emotions and navigate life’s challenges, you can apply these newly developed thought patterns and beliefs to your everyday interactions, leading to more fulfilling and meaningful connections with yourself and others.
