What Is CBT, and How Can It Help You?

Many people have heard of a therapy approach called CBT, and they know it's supposed to help with depression, anxiety, and other mental health concerns. But they're not sure what it actually is.

CBT stands for Cognitive Behavioral Therapy. The psychiatrist Aaron T. Beck developed it in the 1960s, and it's widely recognized as one of the most effective treatments for a wide range of mental health concerns.

The basic idea of classic CBT is that our thoughts — including our deeply held beliefs — have a big effect on how we feel and what we do. So part of the work is noticing thoughts that aren't serving you well, and finding more useful ways of looking at things.

CBT has kept developing over the years. Newer approaches, often called the "third wave" of CBT, put more emphasis on mindfulness, acceptance, and acting on your values. Acceptance and Commitment Therapy, or ACT, is one of them, and it's the main approach I use.

The big difference is in how you deal with difficult thoughts. Instead of trying to change them or get rid of them, you learn to change your relationship with them: to notice them, let them be there, and still do what matters to you.

We all have so-called "negative" thoughts, and that's normal. Getting rid of every negative thought and feeling would be impossible — and even if it worked, it would have side effects. These thoughts and feelings, uncomfortable as they are, serve important purposes for us. What therapy can do is lessen the hold they have on you.

Much of the work is noticing where your attention goes, getting clear on what matters to you, and practicing small steps in that direction — even when difficult thoughts and feelings come along. That's easier said than done, and that's where I come in. You don't have to figure it out on your own.

If you'd like to know more, you can read about my approach, or get in touch.