Cognitive Behavioral Therapy (CBT)

Any therapy that has been shown to be effective through scientific research is considered an evidence-based therapy. Cognitive Behavioral Therapy (CBT) is an evidence-based therapy that helps retrain your brain!

By challenging anxious thoughts you will look at situations differently and ultimately feel better. CBT can teach you problem-solving skills to cope with difficult situations and can help you develop a greater sense of confidence in your own abilities.

CBT is not just about talking through problems; it’s about actively working to change unhelpful thinking and behavior patterns.

Here’s how CBT can make a significant difference in managing stress, anxiety, and depression:

Retraining Your Brain: CBT empowers individuals to confront and reevaluate anxious thoughts, fostering new, less fear-driven perspectives on situations.

Practical Tools for Everyday Life: CBT provides practical tools for everyday life, empowering individuals with effective strategies to manage and improve their mental well-being.

Identifying Cognitive Distortions

One of the core components of CBT is identifying cognitive distortions — unhelpful patterns of thinking that can cloud our judgment and exacerbate emotional distress. Here are a few examples of common distortions that CBT can help you overcome:

• All-or-Nothing Thinking / Black-and-White Thinking.

• E.g., “If I’m not perfect, then I’m a failure.”

• Overgeneralization.

• E.g., “I didn’t get invited to one party; I’ll never be invited anywhere.”

• Catastrophizing / Magnification and Minimization.

• E.g., “If I make a mistake at work, I’ll definitely get fired, and my life will be ruined.”

• Filtering.

• E.g., “I received positive feedback on my presentation, but I can’t stop thinking about the one critical comment.”

• Mind Reading.

• E.g., “I know they don’t like me because they didn’t say hello.”

• By learning to recognize these distortions, CBT teaches you to challenge and modify these thoughts, leading to a more balanced and accurate way of seeing yourself and the world around you.

Contact Julie to learn how CBT can help you .