Lori G, LPC
Therapy
What Is
Cognitive Behavioral Therapy?
Cognitive Behavioral Therapy, often called CBT, is a structured and practical approach that looks at the relationship between thoughts, emotions, and behaviors.
The basic idea is that the way we interpret a situation can influence how we feel and what we do next.
CBT does not mean that every difficult emotion is caused by “negative thinking,” and it is not about forcing yourself to think positively.
Instead, it can help you notice patterns, question assumptions, and develop more balanced ways of responding.
Thoughts, Feelings &
Behaviors Are Connected
A difficult situation can trigger a thought, which may influence an emotion, which may then shape your behavior.
For example, you might think, “I’m going to mess this up,” which increases anxiety, leads to avoidance, and then reinforces the belief that you cannot handle the situation.
CBT helps slow that process down.
By noticing what is happening between the situation, thought, emotion, and response, you can begin to identify where change may be possible.
What CBT Is Not
CBT is not about pretending everything is fine.
It is not about replacing every difficult thought with a positive one or dismissing painful emotions.
CBT is also not simply a worksheet-based approach, although worksheets or structured exercises may sometimes be helpful.
The goal is to help you think more flexibly, test assumptions, and make choices that are more consistent with what you actually want.
Related Concerns
CBT may be useful when working with concerns such as anxiety, depression and mood disorders, trauma-related symptoms, emotional regulation, relationship concerns, burnout and stress, life transitions, addiction and recovery, and co-occurring disorders.
Unhelpful Thinking Patterns
Most people develop thinking habits that can make difficult situations feel even harder.
These may include:
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Assuming the worst
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Seeing situations as all-or-nothing
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Taking too much responsibility
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Mind-reading what other people think
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Discounting positive experiences
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Overgeneralizing from one event
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Focusing only on what went wrong
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Treating feelings as proof that something is true
The goal is not to judge these thoughts.
It is to notice them and ask whether they are helping you understand the situation accurately.
Behavioral Change
Matters Too
CBT is not only about thinking differently.
Behavior also plays a major role.
Sometimes change comes from doing something differently before your thoughts or emotions fully catch up.
This may include approaching something you have been avoiding, practicing a boundary, building a new routine, increasing activity when depression leads to withdrawal, or testing whether a feared outcome actually occurs.
Behavioral change can create new experiences that challenge old beliefs.
What It May Look
Like in Session
CBT may include:
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Identifying automatic thoughts
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Recognizing cognitive distortions
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Examining evidence for and against a belief
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Looking for alternative explanations
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Understanding the connection between thoughts, emotions, and behavior
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Reducing avoidance
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Trying new behaviors
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Practicing coping skills
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Tracking patterns
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Building confidence through experience
Sometimes the work is very structured. Other times, CBT principles are woven into conversation more subtly.
How I Use
Cognitive Behavioral Therapy
I use CBT as one part of an individualized, person-centered approach.
I may help you slow down a situation, identify the thought that showed up, look at how that thought affected your emotions or behavior, and explore whether there is another way to understand what happened.
Sometimes we may use more structured CBT tools. Other times, the process may happen naturally through conversation.
I do not believe that every problem needs to be “reframed” or that every difficult thought is irrational.
The goal is to help you become more aware of the patterns shaping your reactions and give you more options in how you respond.
CBT & Other
Therapy Approaches
CBT can work well alongside other approaches, including:
For me, CBT works best when the structure is balanced with curiosity, collaboration, and respect for the individual’s lived experience.
Ready to Get Started?
Ready to schedule therapy?
Visit Healthstead Psychiatry for scheduling, availability, and insurance information.
Not sure yet?
Contact me for a complimentary 15-minute phone consultation to see whether we may be a good fit.