What is Cognitive Behavioral Therapy (CBT) and how can it help me?
CBT is Evidence based & effective
Cognitive Behavioral Therapy (CBT) is an evidence-based treatment that has been studied for decades, and has been shown to be highly effective in treating a wide variety of mental health issues, including anxiety, panic disorder, insomnia and the symptoms of perfectionism.
CBT focuses on learning about the thinking and behavior habits that are causing us distress, and working to change those habits. CBT is not about seeing everything in a positive light, it is about learning to view ourselves and the world realistically. When we change how we think about ourselves and the world, we interrupt the habits that can maintain our anxiety or perfectionism, helping us to feel better.
CBT teaches strategies that help you feel better now
CBT is a very active treatment, and focuses on learning and practicing new skills. In order to help you as quickly as possible, I assign "homework" to work on between sessions. I find that the more frequently skills are practiced, the greater and faster the progress made in treatment.
If you have been in another kind of therapy before, CBT may feel very different. CBT will not feel like we are “just talking” with no goal in mind. Instead, CBT has a clear mission: learn about what is maintaining your symptoms, teach you new skills and strategies, and help you to implement and practice those skills so that you can get better and stay better!
CBT helps you make meaningful & lasting change
Although CBT is very focused on helping you to reduce your symptoms of distress in the present, CBT is not just a band-aid, or “surface level” symptom management. It does not ignore the past, or the deeper causes for current problems.
CBT is actually a wonderful tool to gain deep insight. It can help people to understand themselves and the experiences and core beliefs that have formed them into who they are today. This processing of your life experiences and exploration of your core beliefs can provide transformative change and growth.
CBT allows you to master Skills so you can “be your own therapist”
It can be challenging to change long-standing thoughts, beliefs and behaviors, but I have seen CBT help many clients succeed in achieving (and surpassing!) their goals. Even if you have suffered for many years, I want you to know that it is possible to get better. You do not have to live with anxiety, panic or perfectionism forever. In fact, the whole goal of CBT is not just to get better, but to learn the skills you need to “be your own therapist” so you can maintain your own mental health for life.
What is Cognitive Behavioral Therapy for Insomnia (CBT-I) and how can it help me?
CBT-I is the Gold Standard Treatment for insomnia
CBT-I has been studied extensively and is considered the “gold standard” treatment for both short term and chronic insomnia. That means it has been proven effective to treat insomnia, and has been proven more effective than any other type of psychotherapy or medication. CBT-I also works quickly, with many people reporting significant relief in just a few sessions.
CBT-I is Structured & Evidence Based
Cognitive Behavioral Therapy for Insomnia (CBT-I) is a structured, evidence based protocol for treating insomnia. It combines the techniques of CBT to address the thoughts and feelings that contribute to insomnia, with additional behavioral interventions including sleep restriction, relaxation training, and stimulus control.
Questions about CBT
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Absolutely! Cognitive Behavioral Therapy is an evidence based treatment, and hundreds of empirical studies support its efficacy. Data also shows that online sessions can be just as effective as in person treatment. Even if you have suffered for many years, it is still possible to learn new skills and get better. However, CBT is not a magic bullet and will definitely take hard work. Many factors will play into how fast and much you improve, but I want you to know that it is possible to experience a life that is not dominated by worry, anxiety, panic, perfectionism or insomnia.
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This is a tough question, because no two sessions of therapy will be identical. All treatment is tailored to your specific needs, goals, and treatment plan. However, CBT sessions will generally include several components. The beginning of session is usually used to review homework assignments, and troubleshoot any issues. We will then work together to set an agenda for the day. We can either learn and practice a new skill, discuss a new concept, or discuss a particular concern or event that you bring to session. At the end of session we will review your experience and then assign homework.
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Yes! I suggest some sort of therapy homework at the end of every session. I assign homework because homework is an essential component of Cognitive Behavioral Therapy, and I have found over many years of experience that practicing therapy skills outside of session is absolutely key to your progress in treatment. Generally, the more you practice the skills we learn together, the faster you will master those skills, and the faster you will improve.
The first few sessions, I will generally cover the basics of CBT and your homework will be to practice the skills we learn in session. Homework can include things like trying out new self care behaviors, practicing relaxation exercises, learning to track your thoughts and emotions, challenging unhelpful or unrealistic thoughts, implementing sleep hygiene skills, practicing communication skills, and many other activities. I will frequently send you handouts which review information and skills learned in session, and guide you in your practice.
As treatment goes on, your homework will vary depending on your specific treatment plan, and your current concerns and challenges. Homework is always a collaboration, and you will absolutely be involved in designing assignments. You decide when and how much you want to practice. This collaboration process is another reason why homework is so important in therapy. When you practice skills outside of session, and we discuss your experience, it helps me to understand what is working for you, and what we might need to review or change in treatment in order to best help you.
So, yes, I do assign “homework”, but remember that therapy is not school, and you are not being graded! There is no way to “fail” homework, because no matter how your practice goes, we will learn from the experience.
“Success is not final, failure is not fatal: it is the courage to continue that counts.”