Cognitive Behavioral Therapy in 10 Simple Steps
Sometimes when you’re trying something new, it can be helpful to have an idea of what the step by step process looks like. Plus, anxiety has a way of making you want to know what you're getting yourself into. Here's a general idea of what you can expect cognitive behavioral therapy to look like, from start to finish.
Step 1: Assessment & Goal Setting
All CBT begins with you and your therapist working to create a “problem list.” This is the beginning of piecing together how all your current concerns relate to one another. CBT therapy has to start here in order to make good use of your time in sessions and lay the foundation for a solid plan.
Step 2: Coming Up With The Plan
In CBT therapy, once we have an idea of what's going on for you and what changes you want to see - we can start to piece together a treatment plan. Unlike other forms of therapy, in CBT, your therapist is likely to directly suggest skills that could be helpful to you (such as learning to communicate more assertively, or learning to deescalate physical symptoms of anxiety or anger). Once we've got a clear plan, we're ready to proceed.
Step 3: Learning About CBT & How It Applies To You
You’ll learn the basic process of cognitive behavioral therapy so that you can understand the rationale behind the process. While it might sound boring, many of our clients find it super helpful to have a framework from which to examine their experiences. This helps you to begin the process of stepping out of "just reacting" and into observing, which is our next step in CBT therapy.
Step 4: Self-Observation
CBT therapy will teach you the basics of self-awareness including learning to identify your thoughts, feelings, and reactions using everyday examples. Learning to monitor your thoughts and reactions will help you to really experience the impact these things have on your emotions, and vice versa.
Step 5: Self-Compassion
In order for CBT therapy to be effective, it must include self-compassion. In other words, you'll be learning to understand why your thoughts, feelings, and reactions “make sense” based on your past experiences, upbringing, and core beliefs. There is often a tendency to criticize ourselves for thinking and reacting the way we do (another thinking habit cognitive behavioral therapy can help you nip in bud).
Step 6: Changing Perspectives
Cognitive behavioral therapy will teach you how to challenge your thoughts and change your behaviors. Your therapist will teach you to objectively re-evaluate the way you look at everyday situations. This way you can begin choosing new perspectives that are equally plausible, but endlessly more helpful to you. In CBT therapy, you'll also brainstorm new behaviors to try swapping out for old ones - something you might find leads to better outcomes.
Step 7: Testing New Perspectives
These new perspectives often seem too good to be true at first. CBT therapy is not a "just convince yourself" or "just take my word for it" sort of therapy. In cognitive behavioral therapy, you and your therapist will find “experiments” for you to try in your everyday life so you can see if your new perspective or new behavior holds up.
Step 8: Maintenance
No CBT therapy is complete without a period of solidifying these changes through practice and repetition. This is a key piece in what makes cognitive behavioral therapy effective long-term. As you practice changing your thoughts and reactions repetitively, over time you actually create lasting changes in your brain. Yay for neuroplasticity!
Step 9: Relapse Prevention
As CBT winds down, you and your therapist will come up with a plan to ensure you can maintain the progress you’ve made so you can keep it going on your own. This involves identifying potential stumbling blocks, putting accountability measures in place, and solidifying your motivation to keep up with the changes long-term once cbt therapy ends.
Step 10: Stepping Down
As CBT ends, sessions are usually spaced further and further apart - going from weekly, to biweekly, to monthly. As sessions get less frequent, you'll have more time between sessions to practice and troubleshoot any difficulties you run into with trying to keep it going on your own.
The Final Step: Graduation!
The goal with CBT therapy is to get you to a point where you've become your own therapist. At that point, you can come back for maintenance sessions every so often or as needed if life really throws you a curve ball.
We can help.
If you or someone you love is struggling with anxiety, depression, or the effects of trauma, please reach out. We offer Cognitive Behavioral Therapy in Orlando and online throughout the state of Florida. Call today or send us your info and we’ll reach out for a free consultation to see if one of our CBT Therapists would be a good fit.
