What is Cognitive Behavioral Therapy (CBT) and How Can It Help You?
Ever feel like your mind is running on a loop of negative thoughts that you just can’t turn off? You’re not alone. Whether it’s anxiety, low mood, or just those pesky thought spirals, Cognitive Behavioral Therapy (CBT) could be the game-changer you need.
So, What’s CBT Anyway?
CBT is a type of talk therapy that focuses on the connection between your thoughts, feelings, and behaviours. The idea is simple: if you can change the way you think, you can change how you feel and act. It’s hands-on, practical, and designed to help you deal with what’s going on in the present — not just dig into the past.
How Does CBT Work?
Spotting the Negative Thoughts
The first step is recognizing the negative thoughts that impact your mood — often without you even noticing. These can be automatic thoughts like:
“I’m not good enough.”
“This will never work out.”
Example: Someone with anxiety might think, “If I speak up, I’ll embarrass myself and everyone will judge me.” CBT helps you become aware of these thoughts so you can begin to shift them.
Challenging Those Thoughts
Once you’ve spotted them, it’s time to challenge them. You’ll ask yourself things like, “Is this thought really true?” and “What’s the evidence against it?” Often, you’ll find your fears aren’t as solid as they seem.
Example: In the case of social anxiety, you might ask: “Have I actually been judged harshly for speaking up? Has anyone criticized me?” The answer is usually no.
Taking Action and Changing Behaviour
The final piece is putting your new, balanced thoughts into action. CBT helps you make small, doable changes that build confidence and reduce avoidance.
Example: You might start by making a short comment in a meeting or chatting with one person at a social event. Over time, your anxiety lessens as you prove to yourself that you can handle these situations.
How CBT Can Help with Anxiety, Depression, and Negative Thinking
Anxiety: CBT helps challenge worst-case-scenario thinking and replace it with more realistic thoughts.
Depression: It breaks the cycle of negative self-talk and helps you notice your strengths and small wins.
Negative Thinking: CBT supports you in reframing all-or-nothing thoughts like “I’m a failure” to something more balanced.
Real-Life Example
Take Sarah (name changed for privacy), who struggled with social anxiety and avoided events because she feared being judged. Thoughts like “I’ll look awkward” or “People will criticize me” kept her stuck.
Through CBT, we worked on identifying and challenging those beliefs and testing them out in real life. She started by attending a gathering for just a short time, then built up from there. Over time, Sarah realized her fears weren’t based in reality. The more she showed up, the more confident she became.
Let’s Get Started
CBT isn’t about forcing positivity or pretending things are fine. It’s about getting real with your thoughts, questioning them, and learning healthier ways to cope with life’s ups and downs.
If you’re ready to feel more grounded and confident, Cognitive Behavioral Therapy might be the right fit for you. Reach out today, I’d love to help you get started.
