CBT sessions are well-structured and meant to be educational. Your therapist will ask you about your problems and how they affect your life, and they’ll also discuss your goals.
The core concept of Cognitive Behavioral Therapy (CBT) is the interdependence among thoughts, emotions, and behaviors, which means that changes in one element can affect the other. For example, severe shyness in social situations could be caused by a belief that others will think you’re boring or stupid.
Cognitive Therapy
Cognitive therapy is a type of mental health treatment that focuses on helping people change negative patterns in their thoughts and emotions. Those negative patterns may be the reason they experience distress or unhelpful behaviors. For example, someone suffering from social anxiety may think other people will always find them boring or stupid. This may cause them to hide in meetings and avoid interaction with their bosses, limiting their career growth.
The NYC CBT therapy is based on the idea that thoughts, feelings and behaviors are connected. We can improve our lives by learning how to think differently. Together, the therapist and the patient identify the patterns of thinking contributing to the problem and work to replace these with new and more useful ways to view the situation. The therapist may give “homework” to practice outside of sessions.
The therapist can also help you develop new coping skills by having you practice them in real-life situations. Sometimes, the therapist will use exposure therapy to help the person face their fears instead of avoiding them. Practicing these techniques can help the individual build their confidence and self-esteem, an important part of recovery from mental health struggles. In the end, CBT helps reduce emotional distress, improve mood and increase a person’s overall quality of life.
Behavioral Therapy
Cognitive behavioral therapy (CBT) is a form of talk therapy that mental health professionals use to help their patients manage symptoms. During CBT sessions, you and your therapist identify troubling emotions or situations and concentrate on how you react. This involves observing how you interpret an experience, what you say to yourself about it and your beliefs.
Your therapist will then show you how to change unhelpful thoughts and behaviors with goal setting, journaling, self-monitoring, stress management and communication skills. You’ll practice these skills between sessions and report to your therapist how well you’ve applied the changes to real-life situations.
CBT is based on the principle that healthy or positive thoughts lead to healthy feelings and behaviors. It treats various conditions, including anxiety disorders, depression and bipolar disorder. It can also improve the symptoms of schizophrenia and eating disorders.
CBT can be provided by psychologists, psychiatric nurses, social workers and counselors. It can be done one-on-one or in groups. It can also be offered through apps or online services. Research has found that CBT is as effective as medication for some conditions. It is often used with medicine to achieve the most positive outcomes. For example, a combination of CBT and anxiety medications is often more effective for people with anxiety disorders than medication alone.
Dialectical Behavior Therapy
Dialectical behavior therapy is an intensive treatment effective for people who struggle with impulsive behaviors and intense emotions. It’s often used to treat borderline personality disorder but can also help with other mental health issues, such as depression, anxiety, substance use disorders, and eating disorders. Developed by Marsha Linehan, DBT is an adaptation of CBT. It includes techniques focusing on acceptance-based strategies (e.g., radical acceptance, tolerating distress) and change-oriented strategies.
During sessions, your therapist will teach you the skills necessary to live successfully. These include mindfulness practices, which involve being aware of your thoughts and feelings in the present moment, and emotional regulation techniques. Your therapist will also work with you on your relationship with yourself and others, which can be difficult when you have borderline personality disorder or other conditions that lead to explosive emotions and behaviors.
In DBT, you’ll practice your new skills with a therapist in one-on-one or group therapy sessions. These sessions are less like a traditional therapy session, and more resemble classes. They may start with a mindfulness exercise and a review of the previous week’s homework. Then, your therapist will teach you a new skill and provide activities or hands-on practice. The goal is to help you tolerate distress and feel your emotions without resorting to harmful coping mechanisms like self-injury or substance abuse.
Acceptance and Commitment Therapy
Acceptance and Commitment Therapy, or ACT, is a relatively new type of psychotherapy effective for many mental health conditions. Often referred to as “third-wave therapy, ACT is a form of cognitive behavioral therapy that combines mindfulness exercises with commitment therapy techniques. Specifically, ACT encourages clients to build a different relationship with their painful experiences and to learn to live by choosing behaviors that align with their values.
Unlike traditional CBT, which seeks to change thoughts and feelings, ACT focuses on accepting the reality of painful life experiences. This helps people separate their thoughts and feelings from their experiences, leading to psychological flexibility. This flexibility allows a person to better cope with their difficult situations, and it can help them find a more fulfilling life.
Whether you are struggling with depression, anxiety, post-traumatic stress disorder, or chronic pain, a trained therapist can provide the support and tools you need to overcome your struggles. Using mindfulness strategies and commitment therapy, an experienced therapist can help you build a healthier relationship with your painful emotions and develop a life based on your values.