Cognitive Behavioral Therapy, often simply referred to as CBT, is a type of structured talk therapy that is structured and goal-oriented. Mental health professionals, from psychologists to psychotherapists and counselors, use CBT to treat or manage a range of mental health conditions and/or emotional concerns.
If you are someone who is starting off in your journey of trying to find a therapist near you, you likely have come across CBT therapy. For support in this journey, read “How to Find the Best Therapist Near Me.” CBT is often referred to as the gold standard of mental health counseling as it is one of the most common and best-studied forms of mental health therapy.
Anchor Therapy is a counseling center in Hoboken, NJ with mental health therapists specialized in helping children, teens, adults, couples, and families with anxiety, depression, relationship issues, trauma, life transitions, and more. Anchor Therapy is accepting new clients and is now providing in-person sessions and teletherapy sessions to residents of New Jersey, New York, and Florida.
What is CBT counseling?
CBT is a present-focused form of counseling. For instance, if you are trying to change negative self-talk patterns that you have, CBT is a great option! For more information on this, our blog “Cognitive Behavioral Therapy (CBT) for Negative Self-Talk” is a great read.
On the other hand, if you want to dive deep into childhood trauma and heal attachment wounds, CBT may not be the form of therapy for you at this time. If you resonate with this, check out our blog “How Childhood Trauma Can Impact You As An Adult.”
CBT primarily focuses on identifying and changing negative thought patterns and behaviors that contribute to emotional difficulties. A CBT therapist at Anchor Therapy will work to help you challenge your unhelpful beliefs so you can develop healthier thinking patterns and adopt coping strategies for the mental health issues you are facing, such as anxiety and depression.
To find out if you are struggling with anxiety, take our Anxiety Quiz by reading our blog “Do I Have Anxiety? Take The Quiz and Learn 5 Instant Calming Tips.” To find out if you are struggling with depression, take our Depression Quiz.
Many pieces of research prove that the science behind CBT is strong. By regularly attending CBT sessions, it is proven that clients can learn to modify their response to life transitions and stressors, fostering personal growth and resilience in the process.
CBT is:
Structured
Short-term
Goal-oriented
For more information, read our blog “What is CBT?”.
What age group is CBT most effective for?
Just as CBT can be used to treat a wide range of mental health concerns, it can also be used on a wide age range.
The following populations can attend CBT therapy:
The flexibility of CBT allows CBT counselors to tailor their approach to meet the developmental needs and cognitive abilities of their clients.
CBT for children
For children, CBT is especially effective in treating anxiety disorders, depression, Attention-Deficit/Hyperactivity Disorder (ADHD), and behavioral issues. CBT teaches children how their thoughts influence their feelings and behaviors. It also teaches them healthy coping skills, such as thought challenging exercises, relaxation techniques, mindfulness and more! To learn more about mindfulness for children, check out our blog “5 Ways to Teach Your Child Mindfulness.”
Something to note with CBT for children is that your CBT child therapist will likely make some adaptations to traditional CBT therapy. For example, they may incorporate play therapy, creative activities through art therapy, and storytelling to make the concepts being taught more accessible.
CBT for teens
Adolescents can also reap the benefits of CBT counseling near me, especially when they are struggling with anxiety disorders, depression, eating disorders, Obsessive-Compulsive Disorder (OCD), and substance abuse issues. For teens, CBT is also commonly used for self-esteem counseling, peer pressure, and common identity challenges that arise during these formative years.
CBT for adolescents focuses on your child’s growing autonomy. The older they get, the more of an active choice they have in deciding what they want to do versus what they will not engage in. This may look like helping your child manage social pressures, or teaching them emotional regulation, for instance. Adolescents also may be appealed to virtual therapy, or teletherapy for teens, due to its convenience and their high comfort level with technology. To learn more about online therapy, our blog “5 Common Stereotypes You Should Know About Online Therapists” is a must-read.
CBT for adults
CBT is one of the most highly-researched forms of mental health therapy for adults. It is a well-researched, effective method for treating a wide range of mental health concerns, from assisting you in navigating relationship concerns to helping your insomnia, CBT truly covers a lot! If you struggle with insomnia, read our blog “How CBT Can Help With Your Insomnia.”
No matter what concern you are facing, CBT will help you challenge the irrational beliefs you hold. Over time, this allows you to build a healthier thought pattern so you can make behavioral changes to improve your daily functioning.
For adults, CBT tends to be a bit more structured compared to that of CBT therapy sessions for children and teens. The focus is on cognitive restructuring, behavioral experiments, and goal setting.
Since CBT is so widespread, treatment is highly individualized as it is based on your unique set of needs.
CBT for senior citizens
CBT is effective for the geriatric population, especially those dealing with anxiety, depression, or chronic health conditions. It can also be used to treat life transitions related to aging, such as loneliness, grief, and coping with one’s physical decline.
CBT for older adults may focus on practical problem-solving skills, and addressing physical health concerns which can impact one’s mental health as well. Depending on the client’s situation, a CBT therapist for senior citizens may have to modify sessions to accommodate cognitive or sensory impairments (e.g., writing therapy goals down for a client). Read our blog “Benefits of Geriatric Counseling” for more information.
To learn more, our blog “Everything You Need to Know About Cognitive Behavioral Therapy (CBT)” is a must-read.
What disorder is best treated with CBT?
CBT is highly effective for a wide range of mental health disorders.
With that being said, many people discuss CBT in the context of anxiety disorders due to its high success rate. This can include Generalized Anxiety Disorder (GAD), Social Anxiety Disorder (SAD), Panic Disorder, and OCD. For more information, read our blog “How You Can Treat Your Anxiety Using CBT.”
Here is a comprehensive list of issues CBT is known to effectively treat:
GAD
SAD (Read our blog “6 Helpful Tips for Living with Social Anxiety”)
Panic Disorder (Check out our blog “How CBT Can Treat Anxiety and Panic”)
Specific phobias (e.g., fear of flying, claustrophobia, etc.)
OCD (Our blog “How to Manage OCD Intrusive Thoughts with CBT” is a must-read)
Health anxiety (View our blog “3 Ways to Overcome Health Anxiety”)
Post-Traumatic Stress Disorder (PTSD) (Read our blog “Everything You Need to Know About CBT for PTSD”)
Sleep-related anxiety
Work-related stress (Read our blog “3 Ways to Achieve Work-Life Balance”)
Chronic health conditions
Low self-esteem or self-worth
Perfectionism
Anger management problems (Read our blog “The Most Important Things You Need to Know About Anger Management”)
Childhood trauma (Check out our blog “How to Heal Childhood Trauma As An Adult”)
Sexual abuse recovery (Our blog “Everything You Need to Know About Sexual Trauma Therapy” is a must-read)
Emotional or physical abuse
Impulse control issues
Behavioral issues in children
Habit formation and change (Our blog “4 Ways to Build A Habit that Sticks” is a helpful read)
Social isolation or loneliness
Test anxiety (For support, read our blog “5 Effective Ways to Reduce Stress During Final Exams”)
Gender identity concerns (Read our blog “What You Need To Know To Find A Gender-Affirming Therapist”)
Weight issues or body image concerns (Check out our blog “How to Overcome Body Image Issues”)
Midlife or existential crisis (Our blog “How to Cope with Empty Nest Syndrome” is a must-read!)
And MUCH more!
CBT can be adapted to different formats (whether you come in-person or attend therapy online, attend individual or group counseling sessions, etc.). This adaptability has been well-researched.
CBT is grounded in well-researched psychological principles, including cognitive theories of emotion and behaviorism. Maladaptive thinking can interrupt your emotional responses and behavior. CBT has even been shown to create structural and functional changes in areas of the brain that are associated with mood regulation and anxiety!
CBT is based on several core principles, including the following:
Psychological issues often stem from negative or unhelpful thought patterns.
Learned behaviors that are ineffective or harmful can also contribute to psychological issues.
Deeply held core beliefs about oneself and the world may further reinforce these problems.
Learning healthier coping strategies can help alleviate symptoms and improve mental and emotional well-being.
What are the three basic principles of Cognitive Behavioral Therapy?
There is an interplay between thoughts, emotions, and behaviors, and this is exactly what CBT therapy aims to address. There are three core principles in which CBT operates on.
The three basic principles of CBT therapy are as follows:
Cognitive Principle: Thoughts, beliefs, and perceptions play a significant role in shaping emotions and behaviors. CBT aims to identify and challenge negative or distorted thinking patterns, helping individuals improve their emotional well-being and behavioral outcomes.
Behavioral Principle: Behaviors are learned and can be altered. CBT encourages individuals to adopt positive, goal-oriented behaviors to disrupt unhelpful patterns and foster healthier habits.
Continuity Principle: Emotional and behavioral responses are influenced by past experiences and current interpretations. CBT addresses how individuals interact with their environment, helping them develop effective coping strategies and make more constructive choices.
What techniques does CBT use?
Since CBT is used to treat a wide range of mental health concerns, there are many techniques that a CBT therapist at Anchor Therapy may employ.
Using different Cognitive Behavioral Therapy (CBT) techniques is important for effective treatment because it helps customize the approach to each person’s specific needs. Each technique targets different parts of psychological issues, like negative thinking, unhelpful behaviors, or managing emotions, allowing therapists to address individual challenges more effectively.
Having a range of techniques also makes therapy more engaging and flexible. It keeps therapy interesting and relevant as people make progress and their needs change. This variety helps individuals learn a wide set of skills to handle various problems, such as anxiety, depression, and behavioral issues. Overall, using multiple techniques improves the effectiveness of treatment and better prepares individuals to manage future stressors and maintain their mental health over time.
Here are some common CBT techniques and how they work:
Cognitive Restructuring: Identify and challenge negative or distorted thoughts. Replace them with more realistic and positive thoughts.
Behavioral Activation: Increase participation in enjoyable and meaningful activities to improve mood and reduce feelings of depression.
Exposure Therapy: Gradually face fears or anxiety-provoking situations in a controlled way to reduce avoidance and anxiety.
Activity Scheduling: Plan and organize daily activities to boost motivation and manage time effectively.
Thought Records: Track distressing thoughts and evaluate their accuracy to understand and change negative thinking patterns.
Behavioral Experiments: Test the validity of negative beliefs through real-life experiences to challenge and modify those beliefs.
Problem-Solving Skills: Identify specific problems, brainstorm solutions, and implement the best options to address and manage challenges.
Relaxation Techniques: Use methods like deep breathing or progressive muscle relaxation to reduce stress and anxiety.
Mindfulness and Acceptance: Practice staying present and accepting thoughts and feelings without judgment to improve emotional regulation.
Self-Monitoring: Track thoughts, feelings, and behaviors to identify patterns and monitor progress in therapy.
Working with a CBT therapist can offer many benefits, such as:
Problem-solving abilities
Long-term benefits
Empowerment
Evidence-based techniques
Better coping skills
Better self-awareness
Increased emotional regulation
Personalized treatment
Structured approach
Skill development
CBT stands out amongst many other forms of therapy as a powerful type of mental health counseling. By focusing on the interconnectedness of thoughts, emotions, and behaviors, CBT equips you with the tools required to properly manage your mental health. CBT offers a structured, evidence-based framework to help you make meaningful changes and enhance your overall well-being! Taking the first step towards CBT therapy can lead to a more balanced, fulfilling life.
Victoria Scala
is the Social Media Manager, Intake Coordinator, and Community Engagement Director at Anchor Therapy in Hoboken, New Jersey. She is a graduate of the Honors College of Rutgers University-Newark and is currently studying Clinical Mental Health Counseling at the graduate level. In her roles, Victoria is committed to managing the office’s social media/community presence and prioritizing clients' needs.
IF YOU’RE LOOKING FOR HELP FROM A PROFESSIONAL COUNSELOR TO ASSIST YOU IN MAKING POSITIVE CHANGES IN YOUR LIFE, CONTACT US
WORKING WITH US IS EASY
Fill out the contact form below.
Our intake coordinator will get back to you with more information on how we can help and to schedule an appointment. We will set you up with an experienced licensed therapist who specializes in what you're seeking help with and who understands your needs.
You’ll rest easy tonight knowing you made the first step to improve your life.
