Cognitive Behavioural Therapy (CBT)
Learning new ways of thinking, feeling, and being.
What is CBT?
Cognitive behavi0ural therapy (or CBT) is an evidence-based form of treatment that helps people identify and change negative thought patterns. It helps people understand the connection between their thoughts, emotions, and actions. Our thoughts ultimately influence our behaviours, and CBT helps people unlearn these negative behaviours by addressing the core thoughts that lead to them.
Conditions CBT Can Help With
CBT can be used as a method of counselling for a variety of conditions. These include:
Anxiety (specifically panic disorder and phobias)
Eating disorders
Divorce or breakups
Techniques Used in CBT
CBT relies on several different techniques that have proved to be effective in treating cognitive distortions. Some of these techniques include the following:
Challenging self-critical thoughts
The way we talk to ourselves - our inner voice - determines how we feel about ourselves. CBT teaches people how to replace harsh and critical self-talk (something most of us are guilty of) with positive and compassionate self-talk. It’s important to be kind to ourselves.
Cognitive restructuring
This is a technique that challenges errors in the way we think. Examples of thinking errors include catastrophizing, all-or-nothing thinking, and jumping to conclusions, among many others.
By making people aware of these faulty thinking processes, CBT helps them reframe the way they think, feel, and ultimately, behave.
Journaling
Sometimes the mind can become too crowded with the noise of our thoughts, which can make it hard to think clearly. Journaling is an effective practice that helps people let their thoughts out and make sense of them. CBT uses journaling as a tool to help people list any negative thoughts and beliefs, and replace them with positive ones.
Thought recording
Your counsellor might ask you to record any negative thoughts or feelings and then come up with evidence to support and counter them. This exercise can help bring things back into perspective, as they exist outside of your head.
Situation exposure
This strategy involves making a list of situations that are a source of negativity, and gradually exposing yourself to those situations until they start to affect you less strongly.
Rewarding activities
You might be asked to engage in one activity you enjoy every day as a way to improve your mood and help you feel positive. This could be anything from spending an hour in nature to cooking your favourite meal to throwing yourself a dance party. Whatever makes you feel relaxed and happy.
Setting goals
CBT can help you develop strong goal-setting skills, something we refer to as SMART (specific, measurable, attainable, relevant, time-based) goals. This can help you achieve tasks in a healthy, organized, and efficient way.
Relaxation techniques
An important part of CBT is learning how to keep yourself grounded and calm when the going gets rough. Several relaxation techniques can be used to achieve this calm, including:
Deep breathing
Progressive muscle relaxation
Exercise
Mindfulness (through meditation, yoga, or prayer)
Visualization
CBT empowers people with the belief that they can effectively control and change their self-defeating thoughts and behaviours. That’s why it’s the leading mode of therapy worldwide, leading to long-lasting, positive changes which can greatly improve quality of life.
Reach Out To Us
Located in the beautiful Orchard Treatment & Wellness Center at 4012 Perth Rd #107, Shakespeare Ontario, we are local to Stratford, Tavistock, New Hamburg, and the Kitchener-Waterloo area. Our clinicians also offer remote therapy across Ontario so that you can access the support you need - no matter where you are!
To get started you can fill out a contact form, call (226) 215-4244, or book an appointment online with one of our counsellors by clicking below.
We’re looking forward to supporting you!