Sometimes, the way we think about a situation can affect how we feel and what we do next. You might find yourself thinking:

“Something is going to go wrong.”

“I should be able to handle this.”

“I'm not doing enough.”

“I'll never feel better.”

When these thoughts become patterns, they can contribute to feelings of anxiety, sadness, frustration, stress, or hopelessness. Cognitive behavioral therapy (CBT) is a form of mental health counseling that can help you recognize connections between your thoughts, feelings, and behaviors and begin developing healthier ways of responding. At The Lighted Path LLC, counseling is designed around the individual, not a one-size-fits-all approach. For some people, CBT may be one approach used to work through anxiety, depression, stress, and other mental health concerns.

What Is Cognitive Behavioral Therapy?

Cognitive behavioral therapy, commonly called CBT, is a structured form of therapy that focuses on the relationship between your thoughts, emotions, and behaviors. The basic idea is that these three areas can influence one another. For example:

Situation:
You receive a short text from someone you care about.

Thought:
“They're upset with me.”

Feeling:
You feel anxious and worried.

Behavior:
You avoid responding or repeatedly check your phone.

CBT can help you slow down and examine that pattern. Instead of automatically accepting the first thought that comes to mind, you and your therapist can explore whether there may be other ways to understand the situation and respond. CBT is generally focused on current concerns and practical strategies for creating change.

 

How Does CBT Work?

Cognitive behavioral therapy often involves identifying patterns that may be contributing to emotional distress. Your therapist may help you explore:

• What situations tend to trigger difficult emotions
• What thoughts come up during those situations
• How those thoughts affect your emotions
• How your emotions influence your behavior
• Whether certain behaviors keep the cycle going
• What alternative ways of thinking or responding may be helpful

CBT can also include practicing skills between therapy sessions. The goal isn't to simply “think positive.” Instead, CBT can help you develop a more balanced way of looking at difficult situations and learn practical skills for responding to them.

 

What Can Cognitive Behavioral Therapy Help With?

CBT is commonly used as part of treatment for a variety of mental health concerns. These can include:

Anxiety

For people experiencing anxiety, CBT may help identify patterns such as excessive worry, catastrophizing, avoidance, or other unhelpful thought patterns. An anxiety therapist may also help you develop coping strategies for managing difficult emotions and situations. CBT is commonly used for anxiety-related concerns, including generalized anxiety, social anxiety, phobias, and panic-related symptoms.

Depression

Depression can affect more than mood. It can also affect motivation, relationships, sleep, energy, and everyday activities. CBT for depression focuses on the relationship between thoughts, feelings, and behaviors and can help people identify patterns that may contribute to distress or interfere with daily functioning. The American Psychological Association's clinical guidance identifies CBT as a recommended treatment for adult depression.

Stress and Feeling Overwhelmed

When life feels overwhelming, it can become difficult to know where to start. CBT can provide a structured way to look at the thoughts and behaviors surrounding stressful situations and identify strategies that may make challenges feel more manageable.

Trauma-Related Concerns

CBT can also be incorporated into treatment for some trauma-related concerns. Depending on the person's needs, a therapist may recommend a particular trauma-focused approach or another therapeutic method. Your therapist can help determine what type of counseling may be appropriate for your individual situation.

 

What Does a CBT Therapy Session Look Like?

There isn't one exact format for every CBT session. Your experience may depend on your concerns, goals, therapist, and treatment plan. A session may include discussing:

• What happened?
• What situation are you dealing with?
• What were you thinking?
• What thoughts came up?
• How did you feel?
• What emotions or physical sensations did you notice?
• What did you do?
• How did you respond?
• What could you try differently?
• Are there other ways to approach the situation?

Your therapist may also introduce exercises, coping strategies, worksheets, or activities to practice between sessions. CBT tends to be collaborative and goal-oriented, with an emphasis on developing practical skills.

 

Is CBT the Same as Regular Counseling?

Not exactly. Counseling is a broad term that can describe many different approaches to mental health support. Cognitive behavioral therapy is a specific therapeutic approach. CBT tends to be more structured and focused on identifying connections between thoughts, feelings, and behaviors. Other forms of counseling may place greater emphasis on relationships, past experiences, emotional exploration, or other areas.

That doesn't mean one approach is right for everyone. Your therapist can help determine which approach, or combination of approaches, may best fit your needs.

 

How Do I Know If CBT Is Right for Me?

You don't have to know exactly what type of therapy you need before reaching out. That's part of what an initial consultation can help with. CBT may be worth discussing with a mental health professional if you are experiencing concerns such as:

• Persistent worry or anxiety
• Negative thought patterns
• Difficulty managing emotions
• Depression or low mood
• Feeling overwhelmed
• Avoiding situations because of fear or anxiety
• Difficulty breaking repetitive patterns
• Stress that is interfering with everyday life
• Difficulty coping with major life changes

A therapist can learn more about what you're experiencing and help determine what type of counseling may be appropriate.

Finding a CBT Therapist in New Mexico, Minnesota, and Wisconsin

Finding the right therapist is about more than choosing a specific therapy method. It's also important to find someone you feel comfortable talking with and who understands your goals. If you're searching for a CBT therapist in Albuquerque, CBT therapist in Madison, counseling in New Mexico, or online therapy in New Mexico, Minnesota, and Wisconsin, The Lighted Path LLC offers mental health counseling for individuals and families.

Our therapists work with people experiencing a variety of concerns, including anxiety, depression, trauma, life transitions, relationship challenges, and other mental health needs. Depending on your needs, cognitive behavioral therapy may be one of the approaches used during counseling. We offer therapy in Albuquerque and Edgewood New Mexico, Madison Wisconsin, and Owatonna, Minnesota, as well as virtual therapy for New Mexico, Wisconsin, and Minnesota residents. 

 

You Don't Have to Figure It Out Alone

You don't have to have the perfect words to explain what you're experiencing. You don't have to know your diagnosis. And you don't have to know which type of therapy you need before reaching out.

If you're feeling anxious, overwhelmed, depressed, stuck, or simply know that something needs to change, talking with a mental health professional can be a place to start. At The Lighted Path LLC, our goal is to provide a supportive environment where you can feel heard, understood, and supported as you work toward your goals. If you're looking for counseling in New Mexico, Minnesota, and Wisconsin, we're here to help you explore your options.