What is CBT Therapy?
Exploring Cognitive Behavioral Therapy
When new clients start therapy at Calm Waters Counseling, I hear a lot about how anxiety tends to present for them in regards to their thoughts. And, how anxiety causes the body to physically react as well.
My clients come to me because they want to learn more about stress-relieving skills and how to get rid of unwanted thoughts. They want to learn how to relax and start to feel comfortable.
Achieving these types of goals is possible by using cognitive behavioral therapy.
You may have heard the term Cognitive behavioral therapy in your quest to figure out how to cope with anxiety. I am willing to bet it came up somewhere if you googled “therapy for anxiety.”
You might have even had CBT recommended to you by your doctor if you had an appointment to discuss your anxiety.
Cognitive-behavioral therapy has pretty much been the “gold standard” for a long time when it comes to treatment for anxiety and depression. Most therapists are pretty familiar with this therapy approach. In fact, other therapy approaches have branched off of the concepts of cognitive-behavioral therapy as well. CBT can be helpful for a variety of different issues. But, simply put, CBT for anxiety works to change and challenge the way someone thinks to reduce experiencing feelings of anxiety.
Cognitive-behavioral therapy reduces common anxiety symptoms including:
Nervousness
Worrisome thoughts
Irritability
Restlessness
Muscle Tension
Feeling out of control
Fear
As an anxiety therapist in Wilmington, NC, I tend to use a lot of the pieces of CBT in my practice. I work with high achieving women experiencing anxiety, perfectionism, imposter syndrome, and burnout. My therapy practice is in Wilmington, NC and I am licensed to practice in Maryland and North Carolina.
Continue reading as I share what CBT is and how it works to see if it is a good fit for you when treating your anxiety.
You can also learn more about getting started in therapy and schedule your free 15-minute consultation.
What is CBT and How Does CBT Work?
Cognitive-behavioral therapy addresses how your feelings, thoughts, and behaviors link together and influence each other. CBT will look at your thought patterns and help to identify the negative thoughts and cognitive distortions. A cognitive distortion is an irrational thought that occurs.
CBT also works to dig deep into some of the cognitive distortions. Sometimes we hold on so tight or for so long onto them that become part of who we are. We call these Core Beliefs. These beliefs are how we see ourselves, others, and the world around us as well. Most often these beliefs came about in childhood.
CBT also emphasizes building new helpful coping skills. These skills help to manage and provide relief from overwhelming feelings. There is time spent in session learning and practicing these skills.
Cognitive-behavioral therapy also relies on providing “homework” to clients outside of the session. From a therapist's standpoint, this is crucial. It can be helpful to bridge what we do and practice in session to the outside world. Remember, you the client, are only in our office for an hour a week or every other week. So it is important to use these skills. Reviewing homework or assignments will also carry into the following sessions for the therapist and client. By working together, you will address challenges, successes, and build off of concepts.
At its core, CBT helps provide relief, learn new ways of coping and restructure thought processes. Cognitive-behavioral therapy is very useful and helpful. And, practice inside and outside the session can be quite helpful and valuable.
Using CBT for Anxiety Treatment in wilmington, nc
Most often the negative thoughts or irrational thoughts play a huge part in continuing to experience anxiety and worries. When using CBT we work to identify these unhelpful thoughts. We challenge them and reframe them into more helpful and healthy thoughts. By doing so, we can influence our feelings and behaviors into more helpful and healthy reactions.
Example on how to use cognitive behavioral therapy for anxiety treatment.
Example #1
Situation: Giving a presentation in front of a large group
Thought: I’m going to look like an idiot up there in front of everyone and look unprofessional.
Feelings: Anxiety, embarrassment, fear, worried
Behavior: Try to avoid the presentation and get out of it, doesn’t practice the presentation
If we can work to change and challenge the thought process then we can also experience different feelings and behaviors.
Example #2
Situation: Giving a presentation in front of a large group
Thought: Giving a presentation in front of others is uncomfortable for me. So, if I put time and effort into practicing the presentation it will help me feel more comfortable. What is the worst that could happen if I mess up? People will forget about it after a few days.
Feelings: Hopeful, calm, nervous
Behavior: Schedule time in the calendar to practice for 15 minutes every night before the presentation day, gives the presentation
Using relaxation skills is also an important part of CBT. This is to help bring anxiety and stress levels down. Not only do using these relaxation skills help to reduce muscle tension and calm the body. In turn, they can also help to calm the mind. When you can calm the body and mind then you can also start to address the thought patterns.
Check out these other helpful blog posts on anxiety for more information.
5 Tips for Choosing the Best Anxiety Therapist in Wilmington, NC
Understanding Your Anxiety and How to Treat It
CBT for treatment of perfectionism
Often those struggling with perfectionism get caught up in the end goal or vision of what they want, how something is supposed to be, fears of making a mistake. And they become so focused it can become really difficult to get out of that tunnel vision or challenge the irrational thoughts.
CBT can be really helpful when addressing the challenges of perfectionism. As stated above, the main goal with CBT is to look at how our thoughts influence feelings and behaviors. The goal is to break the chain and introduce healthier ways of thinking. This can help to reduce the anxiety, depression, procrastination, or paralysis that comes with perfectionism.
Example on how to use cognitive behavioral therapy for perfectionism treatment.
Example #1
Challenging “failures” or the thought of possibly failing at something. It keeps you stuck from continuing to pursue a goal or task.
We work to tease out the underlying thought patterns or beliefs that keep you from moving forward.
Example #2
When you notice your perfectionism is present and feeling out of control, try to take a step back and focus on what is within your control. You are in control of your actions and behaviors. Small and concrete actionable steps are the best way to do this.
For more information on perfectionism, check out this helpful blog.
CBT for burnout Counseling
Those that experience signs of burnout also have a higher likelihood of experiencing anxiety, depression, and perfectionism. This leads us back to CBT being a helpful form of therapy for burnout.
Most often when using cognitive behavioral therapy for burnout the emphasis is going to be on addressing some of your thoughts. These are thoughts that show up and make it difficult to perform in your job, school, and caregiving abilities.
Common thoughts related to burnout that may show up include:
I am not smart enough.
I can’t handle this any longer.
I am going to fail.
What is the point in even trying?
Once you can identify some of the thoughts, you can then connect how these thoughts make you feel and act. Next is working to challenge and restructure those thoughts. As well as reevaluating your feelings and behaviors as they change over time.
Example on how to use cognitive behavioral therapy for burnout counseling.
Example #1
Writing down the stressful event and feelings you notice.
Then ranking those feelings on a scale from 1-10 with 10 as the highest.
Next, write down whatever thoughts come to mind. Give yourself a time limit of 2 to 3 minutes and then put the paper away.
Lastly, after some time has passed and your feelings are lower or have changed, take the piece of paper back out. Look at what you wrote down.
Are there any patterns you notice in your thoughts? Have your thoughts changed at all? Now that the emotions are not as strong can you challenge or reframe these thoughts?
Check out these blogs for more information on burnout
5 Signs You Are Experiencing Burnout
Burnout: What To Do When It Is More Than Just Hating Your Job
CBT to overcome Imposter Syndrome
Overcoming imposter syndrome includes addressing the negative self-doubt thoughts present, the feelings those thoughts create, and how it then impacts your behaviors. These self-doubt statements sound like “you’re a fraud” or “you’re a phony” and can keep you feeling bad about yourself and doing behaviors such as working long hours to make sure things are perfect or to learn as much as you can so no one also thinks you’re a fraud.
However, the important piece regarding imposter syndrome is that often you do know what you are doing despite what your mind is telling you.
Example #1: Using CBT to overcome imposter syndrome
Identify core beliefs about self and messages received throughout life regarding accomplishments and achievements. Write down negative self-talk questioning abilities and work to challenge and reframe while also engaging in different behaviors.
For more information on imposter syndrome check out this helpful blog - Imposter Syndrome: When You Feel Like a Fraud
Using CBT for Online Therapy
Getting to therapy has never been easier now that online therapy appointments are an option. Attending your virtual appointment using your phone, tablet, or computer allows us to both see and hear each other.
Online therapy has proven to be as effective as in-person treatment and in some ways can be even more helpful. Thankfully, we can use CBT through online therapy. Skills, concepts taught, and the format of cognitive-behavioral therapy are all transferable.
Having a client in their own environment where they feel more comfortable or relaxed can be especially helpful when using CBT. This can allow the client to be more open and engaged in the therapeutic process and allow for real-time interventions to take place.
If you are thinking about trying online therapy and more about the process of online therapy, I encourage you to check out my blog post - Is Online Therapy Right for Me? This post breaks down how it works and the pros and cons of online therapy. You can also check out this blog post - Benefits of Using Online Therapy for Anxiety Relief
Currently, I am licensed in Maryland and North Carolina and can provide online therapy to anyone located in these two states. To find out more, click the links below.
Online Therapy in Maryland
Online Therapy in North Carolina
Start CBT Therapy in Wilmington, NC Today
Cognitive-behavioral therapy is an effective form of treatment for anxiety. It helps reduce symptoms, develop healthier behaviors, and thinking more helpful thoughts. As a caring therapist who is committed to my clients, I would be honored to support you on your journey to overcoming anxiety.
To Start your therapy journey, follow these simple steps:
Schedule a free 15-minute consult using the button below
Complete the brief questionnaire sent to your email
Meet with your new caring therapist
Start reframing your mind, and overcoming your anxiety
Learn More About Laura
Learn more about me and my Wilmington, NC-based therapy practice, Calm Waters Counseling. I work with high achieving women providing anxiety treatment, treatment for perfectionism, and burnout counseling. Feel free to visit my blog as well!
I am licensed in Maryland and North Carolina. I am able to provide online therapy to anyone located in those states.
Click below to learn more information on how to get started in therapy with me. Or, schedule your free 15-minute consultation to start cognitive behavioral therapy today.
By: Laura Rippeon, LCSW, LCSW-C
Updated 3/12/23