Our therapists offer cognitive behavioral therapy (CBT) in Greensboro, NC

My go-to approach for helping people in Cognitive Behavioral Therapy (CBT) is to start with cognitive restructuring, where clients learn to identify and challenge negative or irrational thoughts. I find the best benefit in combining this with behavioral activation because it not only addresses thought patterns but also encourages clients to engage in positive, mood-boosting activities that can break the cycle of depression or anxiety. This approach provides clients with practical tools they can use both in and outside of sessions, allowing for lasting changes in their mindset and behaviors. Regularly reviewing progress and adjusting techniques ensures that the therapy remains flexible and responsive to the client’s needs.

I teach the following tools in cognitive behavioral therapy:

• Cognitive Restructuring: Helps clients identify, challenge, and reframe negative or distorted thoughts into more balanced and realistic ones.
• Thought Records: A structured way for clients to track their thoughts, emotions, and behaviors, helping them recognize patterns and challenge unhelpful thinking.
• Behavioral Activation: Encourages clients to engage in activities that align with their values and bring them a sense of accomplishment or pleasure, improving mood and motivation.
• Exposure Therapy: Gradual exposure to feared or avoided situations, helping clients reduce anxiety by facing fears in a controlled and safe way.
• Problem-Solving Skills: Teaches clients how to break down overwhelming problems into smaller, more manageable steps, fostering a sense of control.
• Relaxation Techniques: Includes deep breathing, progressive muscle relaxation, and mindfulness to help manage stress and anxiety.
• Self-Monitoring: Encourages clients to track their mood, behaviors, and thoughts to gain greater self-awareness and identify areas for change.

I know a client is making meaningful progress in cognitive behavioral therapy when they begin to independently identify and challenge their negative thoughts and demonstrate a more balanced perspective. Progress is also evident when clients start using the tools and techniques outside of sessions, such as applying cognitive restructuring or engaging in behavioral activation on their own. Additionally, when clients report improvements in mood, reduced avoidance behaviors, and greater emotional regulation, it indicates that they are integrating the skills learned in therapy. Increased confidence in managing distressing situations and a noticeable shift in how they approach problems also signal meaningful progress.

Clients can supplement their time in cognitive behavioral therapy with the following activities:

• Journaling: Writing down thoughts, emotions, and reactions to daily events can help clients practice cognitive restructuring and recognize patterns in their thinking.
• Practicing Behavioral Activation: Engaging in meaningful or enjoyable activities, even when feeling low, can reinforce positive behavior changes and improve mood.
• Completing Thought Records: Regularly filling out thought records to challenge automatic negative thoughts can help clients reinforce skills learned in therapy.
• Mindfulness Exercises: Practicing mindfulness or relaxation techniques can help clients manage stress and stay present, reducing rumination and anxiety.
• Tracking Progress: Self-monitoring mood, behaviors, and coping strategies allows clients to see their progress over time and identify areas for further improvement.
• Setting Small Goals: Working on achievable goals outside of therapy, related to specific behaviors or thought patterns, can give clients a sense of accomplishment and further progress.

To prepare for their first cognitive behavioral therapy session, an individual can reflect on the specific issues they want to address, such as negative thoughts, behaviors, or emotional patterns they’ve noticed. It may help to write down recent experiences or situations where these challenges arise most often. They can also think about their goals for therapy—what they hope to achieve and what changes they would like to see in their life. Being open to learning new tools and strategies and approaching therapy with a willingness to actively participate in the process will set a strong foundation for success. Lastly, they might consider any questions they have about the CBT process to discuss with their therapist in the first session.