Cognitive Behavioral Therapy (CBT)
YOU MAY BE EXPERIENCING:
Panic attacks
Social anxiety
Stress eating
Behavioral issues
Phobias
Anger management
Bad habits (i.e. biting nails, picking skin, tics, etc.)
Insomnia or sleep problems
Sex issues
Grief or loss
Chronic pain or illness
Self-image issues
Postpartum Depression (PPD) & Postpartum Anxiety
School/work stress
EXAMPLES OF HOW CBT COULD HELP:
Cognitive Behavioral Therapy (CBT) is an evidenced-based treatment which focuses on identifying, understanding, and changing thinking and behavior patterns. At Anchor Therapy, a center for cognitive behavioral psychotherapy in downtown Hoboken, NJ, we specialize in using CBT to help our clients. There is research and clear evidence that CBT works. Clients will learn how to identify what triggers unwanted, automatic thoughts and how it has an impact on their behavior and interactions with others. The goal of CBT is for the client to develop coping skills so that they can control these thoughts, feelings, and behaviors. This helps clients continue to progress outside of therapy.
Most people can benefit from CBT, as it can help with a range of issues. Some common issues include anxiety and depression. At Anchor Therapy in Hoboken, NJ, we specialize in helping teens and adults who experience unwanted or negative thoughts. Usually these thoughts present themselves as, “What if…” thoughts.
For example, you might feel anxious about your current relationship with your partner. You may be thinking, “What if they don’t actually like me?” … “What if they are cheating on me?” … “What if they then leave me?” … “What if I can’t support myself?” These anxious thoughts are automatic thoughts that will pop into your head and cause you to spiral. We have so many automatic thoughts that pop into our heads throughout the day. I could be walking down the streets of Hoboken and have a thought, “What if that car jumps the curb and hits me?” That’s a very random thought and scenario. I may feel startled at first and then realize that this incident isn’t actually happening and it’s just a random thought. The thought would then leave my mind as quickly as it came into my head. It wouldn’t impact my day. This control in thought processing should apply to all of our thoughts.
CBT intervention at Anchor Therapy:
When you come in for CBT, we start with an hour-long intake session, in which we discuss your background history and issues you want to work on.
During this intake session, we will discuss our plan together which will include how often we meet (starting once-a-week sessions is most helpful with CBT) and what therapy will look like. The average length of therapy treatment for CBT is about 12 sessions, but each person is different and might have multiple issues they would like to address in therapy. Therefore, the length of therapy will be assessed and continuously discussed on a case-by-case basis. At Anchor Therapy, we never turn anyone away if there’s still work they want to do or support they need.
THE STEPS OF CBT:
The first step in CBT is to track where your baseline is. We want you to start noticing what thoughts are happening in your head that are causing you to feel a certain way or behave in a way that you wish to change. You can write this down on a piece of paper or your phone to keep track. Try to notice and track what thoughts are in your head, how it’s making you feel, and what you’re doing about it (the behavior). If you can do this for two weeks, that would be the ideal time to gather information. Once you have gathered this baseline CBT data, the first step in CBT treatment is noticing what thoughts you are giving weight to. What thoughts pop into your head that affect your mood and behavior?
A common example of a person who experiences anxiety may think, “What if I get on this subway train and it breaks down?” The feeling that comes along with this thought is most likely anxiety, feeling on edge, feeling uncomfortable, feeling nervous, etc. The behavior that comes after may be that the person does not get on the subway train and instead takes the bus. Usually when people feel anxious, they want to AVOID what makes them feel anxious or uncomfortable. The best treatment for anxiety is to actually expose yourself to what you’re fearful of in a way that you can change your thoughts, feelings, and, in turn, behavior.
Using this example, during the first step of CBT, therapy will help you reframe and analyze the truth of this thought. Right now, what is actually happening in front of you? Is the subway train broken? Are others getting on the train? Is there an announcement that the train is going to get stuck? If you did actually get “stuck” on the subway train, what would happen? Would you actually die? You’d probably feel anxious and uncomfortable. But what would actually happen? The answer is that, if your fear came true, your anxious feelings would increase and increase and increase… until they start to decrease…and then you would eventually get bored since nothing is actually happening. You would probably become frustrated that the train is not moving, or you may start to feel hungry or thirsty. If anything, you’re alive and you’re okay. And this is the worst case scenario.
In CBT, we will go through your thoughts piece by piece to show you, and your brain, that you don’t need to give weight to all of your thoughts equally. There are other thoughts you have that you do not hold on to. But for some reason there’s other thoughts that FEEL real to you, so you let it consume you in a way. It’s our job as mental health counselors to help you see that these are just thoughts and have no reality or basis to them at all.
The second step to CBT has you focus on your feelings. Once we can reframe your thoughts and work through them, you should automatically feel your mood becoming less impacted. It is important to remember that life is never 100% happiness with sunshine and butterflies. It’s possible to feel a wave of discomfort, sadness, etc. randomly. So the next step is for us behavioral therapists to teach you coping skills, with which you can help your mood. CBT is a short-term therapy approach (about 12 sessions) because once we tackle your thought process, then your mood should really feel more manageable after.
CBT coping skills involve dealing with your negative emotions in a healthy way. Cognitive behavioral strategies can help you get through difficult situations with less tension, depression, stress, and anxiety. CBT coping skills vary- your CBT therapist may think some skills are more beneficial to you than others and you may find that not every coping mechanism works well for you.
Some examples of CBT coping skills include:
Self-monitoring: Self-monitoring is a basic CBT coping skill. It is truly at the core of behavioral therapy itself. If you want to address a problem or a symptom, you need to be aware of it. With a certain level of awareness, you can learn how to regulate your behaviors so you can create a more positive outcome in your life.
Progressive Muscle Relaxation: Relaxation exercises can be used to decrease your stress and anxiety. Specifically, progressive muscle relaxation (PMR) can be utilized. PMR involves switching between tensing and relaxing different muscle groups throughout your body. Muscle relaxation is acquired by tensing your muscles (a common symptom of anxiety) then immediately relaxing them. When you continuously practice PMR, muscle tension can become a signal that you need to relax.
Deep Breathing: Deep breathing is also known as breathing retraining or diaphragmatic breathing. It is a basic yet effective method for taming anxiety. This type of breathing involves pulling your diaphragm down while taking a deep breath. Your abdominal should rise with each breath.
Behavioral Activation: Whenever you feel depressed or anxious, you may not want to do the things that you enjoy. So, it can be helpful to learn how to become more active. Behavioral activation can be a powerful CBT coping skill, and the goal is simple. Engage more in things that you find enjoyable and pleasurable. When you become more involved and engaged in your hobbies and the things that bring you joy, you can improve your mood.
3. The third step in CBT is focusing on your behaviors. Cognitive Behavioral Therapy says that our thoughts impact how we feel which, in turn, impacts our behaviors. If you went through the steps of managing your thoughts and feelings, then it is time to change your habits (behaviors).
Continuing with our train example, you may have avoided going on subway trains all together because they made you feel anxious. Now that we have worked through reframing your unrealistic thoughts and managing your physical anxious symptoms, it is time to change your behavior. That means getting on that subway train. This is not going to happen quickly, but it will happen at your own pace. A client of ours would never be forced to do anything they don’t want to do. But by the time you get to the last step in CBT—changing your behaviors—you will feel ready.
Once you recognize distortions in your thinking patterns and understand your role in the creation of problems, you can re-evaluate them in light of reality. After doing so, you can gain a better understanding of your motivation and behavior. Make it a habit to notice your incorrect old thoughts and replace them with your new, more positive thoughts that are grounded in reality as much as possible.
By continuing to do this, you will gradually get better at your new thoughts. If you are committed and try to reframe your thoughts as much as possible, it is entirely possible that your mind will go on ‘autopilot’, and go straight to the positive thought, skipping the negative one!
Why is CBT Right For Me?
CBT is an amazing therapy technique. You can come into therapy for a specific goal and work through these steps to reach that goal. Many people do not want to dive into their past and, simply, want to focus on a present problem in therapy. The coping skills you learn in CBT can then be applied to other aspects of your life. Maybe you will attend therapy for three months and then return a year or so later for a skills tune-up or if a new stressor enters your life. Some clients enjoy coming into therapy continuously to keep practicing their coping skills and applying them to whatever new stressors come into their lives. Therapy can also help them stay accountable towards reaching their goals.
When changes and problems arise, everyone reacts in different ways, and your CBT therapist is trained to recognize that. If you are someone who struggles with depression and anxiety, major life transitions can intensify those feelings. CBT counseling can help you reframe your thoughts so you lead a happier and healthier life.
Therapy is a great way to stay accountable towards feeling like your best self and working towards your goals. At Anchor Therapy in Hoboken, NJ, we believe therapy can truly be for anyone and everyone. You do not need to have a mental illness or diagnosis. There’s always something that someone wants to change or manage in their life. Some clients love CBT because it really helps them stay in tune with what is happening in the present. CBT can really help clients be more mindful and on track with what truly is happening and what is not worth their headspace to waste time worrying about.
Next Steps on how to receive CBT:
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.
