Cognitive Behavioral Therapy
“External things are not the problem. It’s your assessment of them, which you can erase right now.” – Marcus Aurelius
What Is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is an evidenced-based practice based on the interconnection of thoughts, feelings, and behaviors. Sometimes, the negative thought patterns that we learned in childhood will conditionally manifest and later contribute to depression or anxiety in adulthood. Using hands-on tools and techniques, CBT helps us to recognize how these negative thoughts affect our emotions which in turn affect our actions. By understanding how external events affect our beliefs — and how beliefs affect emotions and subsequent behaviors —we can develop methods to break out of negative thought patterns which, in turn, promotes our well-being.
Cognitive Behavioral Therapy (CBT) is closely linked to Rational Emotive Behavior Therapy (REBT), which was introduced by Albert Ellis in the 1950s. Since Aaron Beck developed Cognitive Behavioral Therapy in the 1960s, there have been newer offshoots to these therapeutic modalities, such as Marsha Lenihan's Dialectical Behavior Therapy (DBT) and Steven Hayes’ Acceptance and Commitment Therapy (ACT). However, what all these therapies have in common are roots in the ancient Stoic Doctrines.
"We suffer more in imagination than in reality.” – Seneca
How Does CBT Work?
Cognitive Behavioral Therapy uses an approach called the “ABC” model to break down the negative beliefs that underlie both anxiety and depression. By recognizing the Activating Event—something that happens in the outside world, the Belief System—an automatic thought generated by that event, and the Consequence—the resulting mood or behavior triggered by the belief system, clients learn how to better control how they feel and behave by reshaping how they think. Although identifying automatic thoughts can be difficult at first, CBT offers an arsenal of tools clients can use to challenge these long-held beliefs.
When considering what shapes our mental state, there are five interdependent factors that have both positive and negative influences on each other—thoughts, moods, behaviors, physical sensations, and our environment. Because of their interdependent nature, a positive change taking place within any one of these areas can achieve positive change within the others. Using Cognitive Behavioral Therapy, clients will learn skills to tackle negative thinking, challenge cognitive distortions, and form new belief systems that in turn produce more positive emotions and result in better behaviors. Once mastered, these skills can be taken out of the therapy room and applied in the real world.
Who Can Benefit From CBT?
Whereas anxiety often comes in the form of excessive worrying, social anxiety, panic, and physical distress, depression is marked by low self-esteem, lack of motivation, a pessimistic outlook, underperformance, and low energy. Both conditions can affect our relationships with others and make life difficult to navigate. CBT therapy has been proven as an effective treatment for those who suffer from depression and anxiety, as well as addressing the effects of trauma and other psychological disorders.
My Background As A CBT Therapist
I am a Certified Cognitive Behavioral Therapist (C-CBT) through PESI, and have been certified in since 2008 through both the National Association of Cognitive Behavioral Therapists as well as The Association for Advanced Training in the Behavioral Sciences. Additionally I am a Certified Dialectical Behavioral Therapist (C-DBT) through PESI, and remain up to date on my continuing education in both modalities. I have also personally attended a symposium with one of the forefathers of Rational Emotive Therapy, Dr. Albert Ellis.
As we work together, clients will begin to see how Stoic philosophy and CBT are interconnected. Namely, the principles of stoicism—wisdom, justice, temperance, and courage—underlie the principles of CBT. Learning these principles also changes our preconceptions about what is good and what is bad. Stoics believe the good (virtue) and bad (passion) come from within; everything else is indifferent and not up to us. Therefore, an event is not necessarily a bad thing—it’s a reasonable thing. Ultimately, for anything to have meaning, we need to experience its opposite—such as the dichotomy between happiness and sadness—and understand the necessary complimentary role such polarities play.
I use Cognitive Behavioral Therapy and Stoic philosophy-based techniques interchangeably and teach clients how to integrate these ancient teachings into daily life. I also encourage using a mood tracker, either on paper or using a phone app. This helps us track what patterns—environmental, behavioral, or belief—accompany positive and negative moods.
Over the years, I’ve witnessed countless clients overcome anxiety and depression when they’ve had the breakthrough that their beliefs may be faulty. It sounds simple, but realizing that the voice in your head isn’t always right can lead to profound healing.
Find Out How Cognitive Behavioral Therapy Can Help You
CBT offers you a straightforward way to address what troubles you. If you would like to find out more about Cognitive Behavioral Therapy I offer, please call 415-710-9777 or visit my contact page.
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