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Cognitive behavioral therapy (CBT) is one of the most effective types of therapy available. Often considered the "gold standard of therapy", cognitive therapy is one of the many scientifically-backed therapies approved to effectively treat many mental health conditions and symptoms.
Finding CBT in your area can be hard, but this article will help you get started to find the right therapist for you.
Looking for an experienced therapist who offers CBT?
CBT treatment is often used either alone or in conjunction with psychiatric medications to treat symptoms of anxiety disorders, depression, eating disorders, chronic pain, phobias, and personality concerns. However, you do not have to be diagnosed with a mental illness or suspect one to benefit from this type of therapy. CBT emphasizes thoughts, habits, and beliefs and how they might impact behaviors. Professionals with this background focus on solving problems and positive psychology.
Finding counselors near you by searching online can be straightforward, as many mental health professionals offer this type of talk therapy. However, before you begin treatment, consider learning more about this treatment and research through CBT providers to find a professional who can help you.
What is CBT?
CBT combines both cognitive approaches and behavioral therapeutic approaches. This popular form of therapy aims to assist clients by identifying connections between thoughts and behaviors. For example, individuals struggling with low self-esteem or life transitions might partake in CBT to discuss how some negative self-beliefs could cause relationship problems and limit positive social behaviors. CBT sessions can help people with a range of problems, including if they have any disorders or mental health conditions. Examples of disorders that CBT therapists could assist with include eating disorders, ADHD, OCD, post-traumatic stress disorder, and bipolar disorder, among many others.
Many CBT therapists, including a Licensed Professional Counselor or Licensed Clinical Social Worker-Certified (LCSW-C), utilize strategies such as worksheets and activities like roleplay to help clients immerse themselves in treatment and develop effective coping skills. These techniques can be used for various concerns, and they primarily focus on managing clients’ thoughts and feelings to replace negative thoughts with positive ones.
In cognitive behavioral therapy sessions with a trained therapist, individuals may learn a range of skills, such as the following:
Think reasonably and accurately
Mindfulness techniques to regain clarity and focus
Engage in behaviors that are positive and not self-defeating
Express emotions appropriately
Take control of their moods and beliefs
Develop effective coping skills for challenges like social anxiety or obsessive-compulsive disorder
A potential premise of CBT is removing blame put on others, yourself, or society for your unwanted symptoms. Instead, by working with a licensed professional counselor in individual or couples counseling, you can learn to challenge beliefs and feel in control of your reality.
This person-centered therapy helps clients develop effective strategies and fosters well-being as they navigate various life situations.
CBT approaches
CBT counselors have various approaches for many conditions. When looking for a provider, knowing what you can expect from your appointments can be beneficial. Below are a couple of examples using fictional characters.
Cognitive rehearsal
Cognitive rehearsal is one of the standard CBT techniques used. Take the example of Kaylee.
Kaylee has agoraphobia, an anxiety disorder involving fear of public situations, leaving home, or crowds. She searched online for CBT therapists and considered making an appointment with one of the mental health counselors nearby. However, her fear of leaving home made it difficult for her to commit to sessions.
Instead, Kaylee decided to try online CBT. Her mental health provider recommended cognitive rehearsal to help Kaylee work through the specifics of her unwanted thinking patterns and behaviors. They first identified that Kaylee was experiencing certain beliefs about herself, causing fear in public.
She and her mental health provider developed specific coping mechanisms she could use to prepare to leave her home. Together, they rehearsed what it would be like when Kaylee had to go to the grocery store or a doctor's appointment, allowing her to practice through roleplaying. Over time, Kaylee felt more comfortable taking chances with her phobia and practicing desensitization to certain stimuli.
Cognitive rehearsal allows clients to rehearse their fears, concerns, conversations, or new skills in a safe environment with a professional to guide them.
Guided discovery
At times, individuals may feel overwhelmed at work. They might worry that they can't handle the day's challenges when they get to the office. Feeling overwhelmed could cause them to feel tense and angry, raising the risk of panic attacks. In this case, seeking CBT may be beneficial.
Like Kaylee, Dave also wondered where to find CBT and found the solution through an online counselor. In this case, the therapist for cognitive behavioral therapy used a guided discovery method. The therapist asked various questions about Dave's feelings, thoughts, and behaviors on a typical day. Then, they assisted him in connecting the meanings behind his feelings and ideas at the start of the workday to his angry responses.
It helped Dave realize that addressing his thoughts and dread would benefit him in solving his anger and hostility. Because the CBT therapist understood various techniques that could help alleviate anxiety, including guided discovery, they were able to help Dave.
Guided discovery is a technique that involves the provider helping a client come to their own conclusions (discoveries) through guided techniques and support.
CBT techniques
CBT techniques are available in various forms, providing a broad range to fit your symptoms. Your therapist can combine different techniques depending on what you intend to achieve and what works best for you. Below are a few of the most common options.
Cognitive restructuring
Cognitive restructuring is a technique that focuses on thinking patterns that might cause ineffective behavior and negative moods. After identifying the thinking patterns, clients are asked to challenge these thoughts, change them to positive thoughts, or identify factual information. There are many different methods to teach new clients how to benefit from this process. One common form of cognitive restructuring is using a worksheet to track thoughts and actively change them.
Graded exposure assignments
Exposure, also called desensitization, is a technique used in CBT for treating anxiety that assists individuals in approaching their fears systematically. Often, fear may cause clients to avoid certain stimuli. However, escaping what individuals fear most may increase fear instead of reducing it. By exposing clients to feared situations and asking graded exposure questions, therapists can help clients reduce their reactions to certain stimuli.
Activity scheduling
This form of CBT seeks to assist individuals in scheduling activities that positively impact their mood. Identifying and scheduling useful habits like taking a walk or meditating could increase the possibility of going through with it. In some cases, professionals might recommend sticker charts or rewards to incentivize the individual to complete the cognitive activity.
Looking for an experienced therapist who offers CBT?
If you're wondering where you can find a CBT therapist in your area, consider the following tips when seeking a professional. Finding an effective CBT therapist can help you receive the best results from your sessions.
Know what kind of professional you want
Knowing you want to work with a CBT therapist can be the first step. However, you might also benefit from knowing what special interest or specialty you'd want your provider to have. Specialties might include specific mental health diagnoses, symptoms, or situations, such as family therapy or counseling for generalized anxiety disorder, substance use disorder, major depressive disorder, addiction, trauma, or physical pain. Some cognitive behavioral therapy (CBT) specialists work with couples or families. A therapist's bio may include information on the issues they address, helping you develop a well-rounded approach to your well-being. You can also call any clinical practice and ask.
Search for an affordable alternative
The high cost of therapy may be a barrier for some clients, particularly in metro areas like New York City or Washington, DC. While the Affordable Care Act and other administrative developments seek to improve the availability of mental health treatment and the ability to find a therapist for cognitive behavioral therapy, many clients struggle to pay for frequent appointments.
For some, insurance can provide an affordable solution. In addition, many therapy providers offer sliding scale fees and discounts for those struggling to afford mental health services. Internet-based therapy can often be cheaper than in-person solutions as well.
Consider a cognitive behavioral therapy finder
Finding assistance for a mental or emotional health concern can be overwhelming and time-consuming. A reliable therapist finder website may help you find a provider, including cognitive behavioral therapy (CBT) or even an art therapist if desired. You can search by zip code, insurance plan, or symptoms through these platforms. Browse through therapist options, review their session offerings, and contact the therapists you want to speak to.
Online cognitive behavioral therapy for mental health support
Some clients seek traditional psychotherapy that may involve meeting the service provider once weekly. However, others might not be comfortable talking to the therapist face-to-face Online cognitive behavioral therapy (CBT) has emerged as an option for those wanting to reach a mental health professional while alleviating these concerns.
Effectiveness of online cognitive behavioral therapy (CBT)
Research shows that online therapy platforms can provide valuable resources to those experiencing various symptoms. In one broad-based report published in World Psychiatry, researchers examined the benefits of online cognitive behavioral therapy (CBT) in managing symptoms of mental illnesses. The review mentions the various ways participants can receive therapy from a mental health professional, including text, audio, video files, and interactive exercises. Researchers noted that these innovations successfully transferred cognitive behavioral therapy (CBT) techniques to online platforms. The review concludes that online cognitive behavioral therapy is a cost-efficient, valuable mode of treatment that is as effective as face-to-face CBT.
With online therapy through a platform like BetterHelp, you can receive the ability to connect with a licensed professional via videoconference, messaging, voice call, or live chat. In addition, you can get educational resources and a journaling feature, which you can use to reinforce concepts learned in therapy and discuss your thoughts with your therapist.
"Beverly has been a beacon of light since the moment I signed up with BetterHelp. I have been in various therapies since 11 years old and distrust most HCPs. Beverly was able to meet me right where I was with a short overview of my trauma for the past 35 years. Then, we pivot to the here and now for the best CBT to get me back to my goals. Highly recommend."
If finding local CBT is not working out how you expected, consider online therapy providers, ask your doctor for a referral, or search for a provider online. There are numerous ways to find a provider near you or from home. Take the first step by reaching out to a therapist for guidance.
Frequently asked questions
Read more below for answers to questions commonly asked about this topic.
What mental health disorders are treated with cognitive-behavioral therapy (CBT)?
CBT is one of a number of evidence based treatments for mental health issues. CBT helps with a variety of mental health disorders, including anxiety, depression, bipolar disorder, substance use disorder (formerly substance abuse), and more. It can also help people cope better with smaller issues in daily life. It is one of many evidenced based treatments and helps people with a wide variety of conditions gain a better understanding of their thoughts and behaviors. It can help people break free of harmful patterns of thought and negative feelings and each associated behavioral issue. This can help clients with relationship issues. It can also help people learn new coping strategies and gain more self acceptance.
What does a cognitive behavioral therapist do?
CBT focuses on both thought and behavior. A CBT therapist helps clients identify negative patterns of thought and behavior and difficult emotions that may be causing distress. The therapist will then help the client find constructive ways to change some thoughts and behaviors after patterns have been identified. A counselor takes a collaborative approach and creates a supportive environment for patients to explore negative feelings and build new patterns of thought and behavior. Some counselors will use motivational interviewing to help clients make positive changes. This may require problem-solving skills from both counselor and client. A CBT therapist is required to have a master’s degree, licensure, and extensive training. A counselor may work in personal practice or institutional settings.
What are the types of cognitive therapies for mental health?
There are several types of cognitive therapies. Three examples are rational emotive behavior therapy (REBT), cognitive processing therapy (CPT), and dialectical behavior therapy (DBT).
How much does a cognitive-behavioral therapist cost?
The fees charged by a CBT counselor can vary widely, with costs ranging from $50 to $250 per session. Many CBT counselors charge on a sliding scale to make treatment more affordable.
Who is cognitive behavioral therapy not suitable for?
CBT may not be suitable for some people, including those with severe or complex mental health conditions, some types of disabilities, or serious personality disorders, for example. Moreover, people who are interested in uncovering past trauma may benefit more from other forms of counseling such as psychodynamic therapy. Traditional CBT can also be used as one element of an integrative approach.
Can you do CBT on your own?
Possibly. If you have mild symptoms of a mental health disorder or need assistance dealing with a stressful situation, you may be able to do CBT independently. Individuals with more severe symptoms, however, may need to see a therapist either online or in person for more intensive treatment. In either case, the approach of CBT can lead to personal growth and a more fulfilling life.
What are the four steps of cognitive restructuring in CBT?
A core principle of CBT, cognitive restructuring, is a technique used to reframe unhelpful thoughts. It includes four steps:
Identify the unhelpful thought.
Evaluate the thought for cognitive distortions.
Dispute or challenge the thought.
Develop a more rational replacement for the thought.
What are the disadvantages of CBT?
Cognitive behavioral therapy (CBT) is evidence-based, and it can be an effective tool, but it’s not without its disadvantages. This form of treatment may be time-consuming and might not consider the entirety of a person’s circumstances, such as past trauma or relationships with family members, for instance. Moreover, not everyone responds well to CBT, and it might not be suitable for people with severe mental health conditions or certain personality disorders.
Who can provide CBT?
Various mental health professionals are qualified to administer CBT. For example, you can see a psychologist, licensed professional counselor (LPC), or LPC associate. When choosing a provider, it may be important to ensure that your counselor has credentials and/or experience with this specific modality. You might see which providers are in your area, or search online.
Can a CBT therapist diagnose you?
Yes. A CBT therapist can diagnose various mental health conditions like anxiety and depression, sleep disorders such as insomnia, and substance use disorders, for example. Medical diagnoses, however, should be performed by a psychiatrist or another type of medical doctor.
Can I find CBT in my local area?
There should be providers offering CBT in most areas; if you're not able to find a counselor in your city, you may seek treatment through online counselor. Online counseling is effective at treating many mental disorders using CBT treatment, which is among a number of evidence based practices. If you have mental health concerns, be sure to reach out to a counselor, whether in-person or online.
The information on this page is not intended to be a substitution for diagnosis, treatment, or informed professional advice. You should not take any action or avoid taking any action without consulting with a qualified mental health professional. For more information, please read our terms of use.
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