CBT in Philadelphia—What is Cognitive Behavioral Therapy & Is it Right For You?
Life in Philadelphia has been challenging lately. You’ve noticed yourself having more frequent and persistent negative thoughts about yourself and the world around you. These intrusive thoughts have permeated your thinking patterns, leading you to truly believe in their validity rather than simply acknowledging them as passing thoughts. Perhaps you've observed changes in how you react to situations, especially in social settings where you used to feel at ease. Now, you find yourself grappling with feelings of inadequacy, nervousness, and overwhelming shame, subjecting yourself to harsh self-judgment.
It is precisely in these moments that Cognitive Behavioral Therapy (CBT) can offer valuable support and guidance.
What is CBT?
CBT, also known as Cognitive Behavioral Therapy, is an incredible therapeutic approach that focuses on empowering individuals to recognize and challenge their negative thinking patterns, leading to healthier emotions and behaviors. This powerful method aims to equip people with the tools and strategies necessary to regain a sense of control over their lives, fostering positive change and personal growth. CBT stands as one of the most prevalent modalities in contemporary talk therapy. With a history dating back to the 1960s, CBT was spearheaded by Aaron Beck and Albert Ellis, earning its status as a "second wave therapy." Over the years, CBT has garnered substantial evidence supporting its efficacy for numerous individuals, paving the way for the emergence of third wave therapies like DBT (dialectical behavior therapy) and ACT (acceptance and commitment therapy) that stem from its principles.
CBT operates on the premise that an individual's thoughts impact their emotions and behavior, and vice versa, forming an interconnected triangle of influence.
For instance, if a college student receives a poor test grade, they may harbor self-defeating thoughts like "I can't do anything right" or "I'm not cut out for college," leading to feelings of inadequacy and guilt.
Subsequently, these emotions can manifest in behaviors such as avoiding studying for the next test or withdrawing from social interactions. CBT equips individuals with practical strategies for managing and altering these thoughts and behaviors. For example, clients often use a thought record to identify triggering situations and associated negative thoughts, as well as the resulting emotions and behaviors. Through CBT, individuals also develop skills to challenge and modify these thoughts, along with adjusting behaviors to promote mental wellness.
In practice, this sounds simple and potentially, even patronizing. However, it's important to recognize that many clients who seek therapy have already made efforts to change their behavior and thoughts. Hearing that they “just need to think happier/better thoughts” can sound condescending and hurtful, which is not the intention of therapists. Instead, CBT therapists collaborate with clients to identify and change negative and inaccurate thinking patterns, often referred to as cognitive distortions. It’s crucial to remember that a person’s cognitive distortions are not due to them not wanting to change or feel better, or not working hard enough. These distortions are rooted in certain thinking patterns hardwired into the brain. Individuals dealing with depression, anxiety, or other mental health concerns often experience cognitive distortions more frequently, contributing to the development and continuation of their mental health issues.
When is CBT Useful?
CBT is a widely recognized and effective therapeutic approach utilized to address an array of mental health challenges. These include
Anxiety
Post-traumatic stress disorder (PTSD)
Obsessive-compulsive disorder (OCD)
Phobias
Depression
Feelings of fear
Low self-esteem
Eating disorders
Substance abuse issues
Emotional and behavioral disturbances
Steps in CBT
CBT Techniques
CBT typically involves several key steps:
Identifying a common negative message you often say to yourself
A common negative message that people may experience is the thought, "I'm a failure." When you notice this thought arising, try writing it down on a sheet of paper and take a moment to reflect on where it is coming from. Perhaps it stems from a specific struggle, stressor, or past situation. For instance, you might realize that it often emerges when you attempt something new and encounter challenges, prompting the thought, "When I try something new and it’s not going well, I'm reminded that I'm such a failure."
Ask yourself if there’s a purpose for this thought
Is it trying to help or protect you in some way?
How is it protecting me? (Example: It keeps me from being vulnerable and taking too many risks.)
Honor that you've had this thought in the past for a reason
Look for evidence against your negative thought
It's important to recognize that our thoughts can be biased and selective, often focusing on negative experiences while overlooking positive ones. When challenging our beliefs, it's crucial to consider the evidence against them. If there is evidence supporting our negative thoughts, it's essential to question its validity. Are we viewing the whole picture, or just a fragment? Is our belief rooted in habit rather than fact? By examining these aspects, we can gain a more balanced perspective and challenge the patterns of selective thinking.
Ask, what would my wise Self say about this?
When you tap into your wisdom, you may find yourself acknowledging that there are numerous instances where you have excelled. It would be unfair to categorize your overall performance as constant failure.
Find a new job for your inner critic
Our inner critics are the source of our negative thoughts, originating from a place of protection within us. However, there are times when that protective function is no longer necessary. As an alternative, we can redirect its energy towards motivating us to excel, rather than allowing it to hinder us with harsh criticisms. We can encourage it to focus on recognizing our strengths and achievements, thereby transforming its role into a positive force in our lives.
Consider a more helpful thought you can believe right now
Cognitive Behavioral Therapy (CBT) is widely recognized as an excellent treatment approach that has shown promising results in enhancing individuals’ overall health, mood, and satisfaction with life. Moreover, its adaptability allows for effective integration with other therapeutic interventions, rendering it a versatile and comprehensive option for addressing a wide range of mental health concerns.
If you find yourself feeling trapped in a cycle of negative thoughts and want to learn more about how Cognitive Behavioral Therapy (CBT) could help, don't hesitate to get in touch with us.
We're here to provide you with additional details and support as you consider this treatment option.
If you are living in Philadelphia and want to work on your negative thoughts about yourself, take the first step forward and schedule a 15-minute phone call with our compassionate and experienced CBT therapist, Kelly. She is dedicated to helping you overcome self-doubt and cultivate a more positive mindset through evidence-based techniques and personalized support.