Thoughts-->Feelings-->Behaviors
CBT is based on the cognitive model: the way we perceive a situation is more connected to how we feel and react than the situation itself. Our perceptions of situations are typically so fleeting they’re called “automatic thoughts” and we often don’t realize we’re experiencing them. Automatic thoughts lead to emotions which drive behaviors, those behaviors then reinforce our automatic thoughts - resulting in a cycle of emotions and behaviors that may be undesirable.
With CBT you can learn to break this cycle of unwanted emotions and behaviors. You can observe your automatic thoughts and thinking patterns allowing you to step back and perceive them as “just thoughts”. You can learn to identify when they are “cognitive distortions”, develop rational responses to these distortions, and thereby be in a better position to choose how to react to them. With a more objective understanding and distance to your thoughts you can design, in collaboration with your therapist, behavioral strategies consistent with your values, implemented at a pace comfortable for you.
Many find CBT extremely valuable in reducing symptoms (distress) whereas others continue to experience anxiety and depression even when they’re aware their thinking is “distorted”/irrational. Still others remain too anxious to try new behaviors. In these cases we incorporate Acceptance and Commitment Therapy (ACT).
Acceptance & Commitment Therapy (ACT)
ACT is a form of CBT that helps us learn a different way of relating to our thoughts and emotions so they don’t have as much power over us. Through ACT which incorporates mindfulness, you can learn to allow unpleasant thoughts and emotions to exist, “accept them”, and then choose to behave in ways consistent with your true values. Over time, and with practice, your improved reactions to unwanted thoughts and emotions allows you to engage in more productive and fulfilling behaviors. ACT has been shown effective not only for anxiety and depression but for many emotional and behavioral conditions.
Exposure Response Prevention (ERP)
ERP (Exposure Response Prevention), another form of CBT, is highly effective for OCD, Social Anxiety, Fears/Phobias, and Panic Attacks. With ERP we guide you to gradually confront your fears by helping you engage in behaviors that purposely cause you distress. This involves collaborating with you to design practice behaviors, both in and out of session, that are based on behavior therapy research. As you behave in ways that confront your fears, you’ll develop a better relationship to your feared thoughts, creating observation and healthy distancing. Engaging in behaviors that are adaptive and functional is the key to diffusing and breaking down the thoughts that created your fear in the first place. Over time, with steady exposures, your feared thoughts will ultimately lose their power over you.