What is CBT (Cognitive Behavior Therapy) and How Can It Help?
Cognitive Behavior Therapy (CBT) is designed to help individuals manage intense emotions, develop healthy coping mechanisms, and improve interpersonal relationships. At Integrative Family Counseling and Psychology, our expert therapists utilize CBT to support clients in achieving emotional balance and enhancing their overall quality of life.
What is CBT Therapy? Overcome Anxiety and Depression
Cognitive Behavior Therapy (CBT) is a comprehensive, evidence-based treatment designed to help individuals manage and transform intense emotions, develop healthy coping mechanisms, and improve their relationships. Developed in the late 1980s by Dr. Marsha Linehan, CBT was initially created to treat borderline personality disorder (BPD), a condition characterized by emotional instability, intense interpersonal conflicts, and impulsive behaviors. Over time, CBT has proven effective for a wide range of other mental health issues, including depression, anxiety, eating disorders, substance abuse, and post-traumatic stress disorder (PTSD).
The Four Key Areas of CBT
CBT focuses on four key areas, or modules, that are essential for developing emotional resilience and effective interpersonal skills. These modules are Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness. Each module encompasses a set of skills designed to address specific challenges and promote overall well-being.
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Mindfulness: The foundation of CBT, mindfulness involves cultivating awareness and acceptance of the present moment. By practicing mindfulness, clients learn to observe their thoughts and feelings without judgment, which helps them stay grounded and reduces the tendency to react impulsively. Mindfulness skills enable individuals to focus on the here and now, enhancing their ability to manage stress and make thoughtful decisions.
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Distress Tolerance: This module teaches clients how to cope with and tolerate distressing situations without resorting to harmful behaviors. Distress tolerance skills include techniques such as self-soothing, distraction, and radical acceptance, which help individuals endure and navigate crises. These skills are crucial for managing high-stress situations and minimizing emotional overwhelm.
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Emotion Regulation: Emotion regulation skills are designed to help clients understand and manage their intense emotions. This module focuses on identifying and labeling emotions, reducing emotional vulnerability, and increasing positive emotional experiences. By learning to regulate their emotions, clients can decrease the frequency and intensity of emotional outbursts, leading to more stable and balanced emotional states.
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Interpersonal Effectiveness: Effective communication and healthy relationships are vital components of mental health. This module teaches clients how to assert their needs, set boundaries, and handle interpersonal conflicts in a constructive manner. Skills such as DEAR MAN (Describe, Express, Assert, Reinforce, Mindful, Appear confident, Negotiate) help individuals navigate social interactions and maintain meaningful connections with others.
Benefits of Cognitive Behavior Therapy
CBT therapy offers numerous benefits, including:
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Mindfulness: In our anxiety therapy program, mindfulness techniques are taught to help individuals cultivate awareness of their thoughts, feelings, and bodily sensations in the present moment. By practicing mindfulness, clients develop the ability to observe their anxiety triggers without judgment and learn effective strategies to respond calmly and thoughtfully.
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Distress Tolerance: Distress tolerance skills are essential for managing overwhelming emotions in anxiety therapy. Clients learn practical techniques to tolerate distressing situations without resorting to unhealthy coping mechanisms. These skills include grounding exercises, deep breathing techniques, and visualization practices, which empower individuals to navigate stressors with resilience and composure.
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Emotion Regulation: Emotion regulation strategies are taught to help clients manage and modify intense emotional responses associated with anxiety. Through cognitive-behavioral techniques, individuals learn to identify triggers, challenge negative thought patterns, and develop adaptive coping strategies. Emotion regulation skills enhance emotional resilience and empower clients to maintain a balanced emotional state even during challenging situations.
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Interpersonal Effectiveness: Improving interpersonal skills is a key focus of our anxiety therapy sessions. Clients learn effective communication techniques, assertiveness training, and conflict resolution strategies to strengthen their relationships with family, friends, and colleagues. By enhancing interpersonal effectiveness, individuals with anxiety can build supportive social networks and improve their overall quality of life.
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Comprehensive Support: Our anxiety therapy program offers comprehensive support through a combination of individual therapy sessions, group therapy, and personalized treatment plans. Clients receive tailored interventions to address their unique needs and goals. Additionally, our therapists provide ongoing guidance, support, and encouragement to ensure sustained progress and well-being.
What Are CBT Therapy Sessions Like?
CBT sessions are structured and systematic, aiming to provide clients with the skills and support needed to manage their emotions and behaviors effectively. CBT at Integrative Family Counseling and Psychology is a comprehensive approach that integrates individual therapy, skills training groups, and phone coaching to provide holistic support. This multifaceted approach ensures that you have the tools and resources needed to make meaningful changes in your life.
Individual Therapy
In individual therapy sessions, you’ll work one-on-one with a licensed CBT therapist. These sessions typically occur once a week and focus on addressing personal challenges and applying CBT skills to your daily life. The therapist will help you set goals, monitor your progress, and provide personalized strategies to overcome obstacles.
Skills Training Groups
CBT skills training groups are conducted in a classroom-like setting and usually meet once a week. These groups are designed to teach the four core CBT skills: Mindfulness, Distress Tolerance, Emotion Regulation, and Interpersonal Effectiveness. Group members learn and practice these skills together, providing mutual support and encouragement.
Phone Coaching
Phone coaching is available to provide support between sessions. If you encounter a challenging situation or need immediate guidance, you can call your therapist for brief, targeted coaching. This service helps reinforce the skills learned in therapy and ensures you have the support needed to navigate difficult moments.
Homework Assignments
To reinforce the skills learned in therapy, you’ll be given homework assignments. These assignments are practical exercises that encourage you to apply CBT techniques in real-life situations. Completing homework helps solidify your understanding and ability to use CBT skills effectively.
Why Choose Integrative Family Counseling and Psychology?
At Integrative Family Counseling and Psychology, our team of licensed therapists is dedicated to providing personalized care tailored to your unique needs. We offer a supportive and non-judgmental environment where you can explore your emotions and develop new coping strategies. With our evidence-based approach, we aim to empower you to make lasting positive changes.
Meet Our CBT Specialists
Our team of CBT certified specialists is highly trained and experienced in working with a variety of clients. We understand the unique challenges and strengths associated with these conditions and are committed to helping our clients achieve their fullest potential.
Precious Bradley
I bring a unique approach to my clinical work, empathizing with vulnerability as a key aspect, complemented by a strong sense of empathy and curiosity. I have a deep passion for the therapeutic process and a firm believer in the transformative power of change. I have spent years working with folks who are struggling with many different mental health issues.
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Salimah N Turner
My role is to empower you to achieve balance between your personal, mental and emotional well-being. Allow me to help you uncover your true potential and lead a life that is worth celebrating.
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Colleen Barron
I am known for my effective and compassionate approach to therapy. With years of experience and a strong educational background, my practice is dedicated to helping individuals achieve personal growth, healing, and overall well-being.
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Lauren Campbell
Seeking therapy can be intimidating. I pride myself on being warm, relatable, and friendly. I see my role as therapist to listen, teach, and work collaboratively with each client to achieve our formulated shared goals.
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Amy Carbone
I am a Licensed Clinical Social Worker, empathetic, non-judgmental gal who accepts all clients for who they are. I believe in starting where the client is at that moment in their life. I think the most important part of therapy is the therapeutic relationship.
View Amy's ProfileInsurance Coverage Made Simple
We accept most major insurance plans and offer low self-pay rates to ensure quality care is accessible to everyone. Your well-being is our priority, and we're here to help regardless of your financial situation.
Frequently Asked Questions About CBT Therapy
Here are some of the most common questions about CBT therapy
What is CBT Therapy?
How does CBT Therapy work?
What conditions can CBT Therapy treat?
What can I expect during a CBT Therapy session?
How long does CBT Therapy last?
Is CBT Therapy effective?
Can CBT Therapy be combined with other treatments?
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