Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is an evidence-based approach that originated by Aaron T. Beck in the 1970s. Beck discovered that we could shift our emotions by working to change our thoughts and behaviors. Dialectical Behavioral Therapy (DBT) is an evidence-based approach developed by Marsha Linehan in the 1990s. This approach is based on CBT, but with more emphasis on social aspects and regulating emotion.

Here are some example CBT and DBT skills we may cover in session:

• Interpersonal Skills – Exploring the balance of assertiveness and compromise, setting healthy boundaries with others, and identifying and practicing communication skills. For example, asking for what we need in the most effective way, therefore gaining connection rather than conflict.

• Thought Awareness and Replacement – Noticing the connection between our thoughts, behaviors, and emotions. Identifying unhelpful thoughts (cognitive distortions, such as all-or-nothing thinking) and practicing replacement thoughts (reframes, such as exploring nuances and shades of grey).

• Behavioral Activation – Brainstorming and problem-solving around barriers and gently nudging ourselves into action. Trusting that positive emotions will follow, rather than waiting on positive emotions before challenging ourselves into action.

• Gradual Exposure – Gradually tackling manageable challenges that build confidence and work our way towards overcoming fears and anxiety.

• Distress Tolerance Skills – Identifying our emotions and managing them through positive coping strategies (breathing techniques, journaling, music, art, poetry, podcasts, sports, hobbies, work, mindfulness, philosophy, spirituality, gratitude practice, etc.) and self-care (exercise, sleep, nutrition).

I find this approach to be very helpful for most people - schedule an appointment if you would like to give it a try!