Cognitive Behavior Therapy
Who I help
I specialize in helping creative entrepreneurs reach their greatest potential by overcoming anxiety, hopelessness, helplessness, fear, and self-doubt. You may feel extremely stressed and struggle to balance career demands with your personal well-being. You may have a sense of hopelessness or helplessness that you can’t seem to get out from under. You may put off important tasks and activities, which can have a negative impact on reaching your goals, personal wellness, and relationships. You may have a sense that you’re lost or stuck, and notice diminished feelings of joy, satisfaction, and fulfillment in your life. You may notice that you’re not present for the important relationships in your life in the ways you wish to be. Although these experiences are common, they don’t have to continue; they don’t have to keep getting in your way of success and happiness.
How I Can Help
I practice cognitive behavioral therapy (CBT), which is an evidence-based approach to psychotherapy predicated on the understanding that our thoughts, feelings, behaviors, physiology, and environment are interconnected and interact with each other. Therefore, when treating issues in one domain, aspects of the others may be relevant in the process. CBT is a holistic, scientific method of psychotherapy that I utilize pluralistically with a number of other effective psychotherapies, including humanistic, and existential. CBT is an inclusive, multiculturally sensitive, non-discriminatory, open-minded, client-centered, goal oriented approach to addressing problems and enhancing wellbeing.
CBT is technically an umbrella term used to describe a number of modern therapies that promote adaptive change by addressing one’s thinking, feeling, and behaving to varying degrees of emphasis. Some of the leading cognitive behavioral therapies of our time are rational emotive behavior therapy (REBT), cognitive therapy (CT), mindfulness-based cognitive therapy (MBCT), and acceptance and commitment therapy (ACT). CBT was developed and initially presented to the field of psychology in 1955 by Albert Ellis, PhD in the form of REBT, and by Aaron T. Beck, MD in the early 1960’s as CT. CBT has been built upon over the past six decades by numerous studies and contributions from around the world and continues to develop through present day.
How Does CBT Work?
Clients can overcome problems oriented in the past, present, and/or the future via CBT. CBT addresses thoughts, feelings, behaviors, physiology, and environmental issues actively, with compassion and sensitivity to the client’s experience. A CBT therapist aims to help her clients enhance their ability to address problems (internal and external, past, present, and future) in ways that are healthy, helpful, constructive, productive, efficient, and effective.
A CBT therapist can help you uncover and address patterns in your thinking, feeling, and behaving that obstruct your ability to reach your full potential. A CBT therapist can help clients recognize and enhance their ability to cope well with life’s problems. She can also help to increase awareness of tendencies that inadvertently sabotage one’s intentions and goals in life. A CBT therapist strives to help her clients discover how and why these self-defeating patterns occur and develop beneficial replacements for them. A particular focus in CBT is on making personal adjustments that can lead to better outcomes for oneself, as well as the people and circumstances important to her/him.
A CBT therapist serves as a empathic, supportive listener as well as an psycho-educator, co-problem-solver, and accountability coach. CBT encourages clients to practice therapeutic skills outside of session in order to internalize and enhance therapeutic gains. It’s one thing to identify helpful changes; implementing them is another story. Developing new patterns usually requires consistent work and practice. With dedication to the process, homework exercises that started out quite challenging may become second nature. Homework is not mandatory in CBT but often strongly recommended and encouraged because clients typically experience their desired outcomes sooner and more thoroughly this way.
What to expect
Free 15-minute phone consultation
I invite anyone who’s interested in therapy or counseling to contact me for a free 15-minute phone consultation. This gives us a chance to see if it seems like we’re a good match based on your needs and my expertise and availability. Call today.
What is a first session like?
After a brief initial consultation call, the first session is an opportunity for us to meet face to face and engage in a comprehensive assessment, which addresses personal history, goals, and expectations regarding therapy. This meeting allows us to acknowledge your unique experience and identify a plan that fits your needs. If, for any reason, either of us does not believe we’re a good fit, I will offer personalized referrals based on the information you’ve shared that may better suit you.
After the comprehensive assessment session is complete and we’ve agreed to work together, therapy typically begins wherever you’d like to start. Every client is unique and my role is to meet you where you are.
A typical CBT session includes a follow up of the client’s efforts to address matters and intentions identified in the previous session. Commonly, a discussion is held about what went well and why, as well as any attempts that were unsuccessful in order to problem-solve those. The focus of the therapy session is up to the client, however on occasion the therapist may bring up something in particular if it seems important for the client to address before further matters can be treated successfully.
As a CBT therapist, I aim to create structure within the session so that discussions remain productive and efficient and we can maximize our time. My goal is for you to feel better and get better as soon as possible.
Mindfulness techniques can be involved in CBT, as well as relaxation skills, and assertiveness training.
FAQS + Info About CBT
What I love about CBT is that it’s solution focused, goal oriented, and clients can see improvements relatively quickly. CBT is an evidence-based form of psychotherapy that derives from the understanding that our feelings and reactions to our experiences are largely influenced by the beliefs we hold about them and the meanings we attach to them. CBT stems from a constructivist theory, meaning that humans have a responsibility for their reactions. Recognizing one’s own responsibility automatically implies an ability to make beneficial changes.
What is REBT?
Rational Emotive Behavior Therapy (REBT) is a form of CBT that I have particular expertise in through extensive professional training from The Albert Ellis Institute, a world renowned training facility for effective psychotherapy. REBT was initially developed by Dr. Albert Ellis in the 1950’s - around the same time that Aaron T. Beck, M.D. was developing Cognitive Therapy (CT). Both are forms of CBT, and there are many similarities between the two, regarding theory, technique, and style; however, they also differ in important ways.
Albert Ellis first developed REBT in 1955 with considerable influence from his studies in Stoic, Zen Buddhism, and existentialism philosophy. He was also influenced a great deal by Alfred Korzybski's general semantics theory. REBT can help clients cope well with problems of yesterday, today, and tomorrow with time tested principles in philosophy and psychology.
REBT has been demonstrated through numerable empirical studies to be effective in treating depression, anxiety, behavioral problems, inadequacy beliefs, and more.
REBT seeks to help clients overcome their overwhelming feelings so that they can manage the stressors in their life the best way they can, instead of being overcome by them. REBT asserts that though vigorous work and practice, almost anyone can improve the way they feel, their habits, and lingering feelings about the past.
REBT is a method of psychotherapy as well as a philosophy in human behavior. It aims to help clients acknowledge the responsibly they have for their thoughts, feelings, and behaviors. In recognizing one’s responsibility, an individual has an incredible depth and breadth of power to improve and change that which does not serve them well. In this way, REBT is a very empowering method of psychotherapy for many clients.
In REBT, there is a distinction made between a client feeling better, and a client getting better. Noting the differences here is important. Most people can start to feel better quickly when first seeing a therapist, which can be in response to having a supportive and understanding listener. This can be a wonderful, momentous start to the treatment process. REBT aims to go beyond immediate relief and help clients fundamentally become more adept at handling life’s ups and downs so that the frequency, intensity, and duration of emotional pain and suffering lessens over time. Changing one’s mindset and responses to life’s ups and down is part of the getting better process...which subsequently leads to more feeling better.
Some common concerns about CBT addressed:
Does CBT really go deep enough?
Because CBT generally addresses problems in the present tense rather than intensely reviewing one’s past, it is sometimes confused with not being a “deep” therapy. This notion, however, is misguided. CBT addresses the root cause of psychological disturbance by focusing on what the client believes in the here-and-now about the past, present, and future.
Is CBT emotionally sensitive?
CBT is a client-centered psychotherapy. As such, any and all feelings a client presents are received openly and without judgement. In CBT, emotions are never labeled as right or wrong. A CBT therapist should provide unconditional acceptance of her clients.
Is CBT limited to a certain number of sessions?
There is no preset number of sessions that CBT is designed be utilized within. It’s not a cookie-cutter, one-size-fits all approach. Because CBT is empirically supported, it is often the treatment method of choice by practitioners when the session number is limited.
Some common concerns I work with in my practice:
- Fear of failure
- Fear of success
- Social anxiety
- Feeling Stuck
- Performance anxiety
- Work/life imbalance
- Stress management
- Assertiveness training
- Career uncertainty
- Career transitions
- Job loss
- Decision making
- Mind-body wellness
- Grief & Loss
- History of abuse
- History of trauma
- Chronic pain
- Medical concerns
- Health concerns
I can help with the development of:
- Stress management
- Mind-body wellness
Coping with and overcoming:
- Trauma & PTSD