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Transform Your Thinking with CBT

Learn how Cognitive Behavioural Therapy (CBT) can help you shift negative thought patterns and find emotional balance.

Cognitive Behavioural Therapy (CBT)

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Wholesome Psychology, Alberta, CA
Author: wholesome
Date: November 30, 2024

Cognitive Behavioural Therapy (CBT)

Understanding Cognitive Behavioural Therapy (CBT)

Cognitive Behavioural Therapy (CBT) is an evidence-based therapeutic approach designed to help individuals understand how their thoughts, emotions, and beliefs shape their behaviours and perceptions. This approach focuses on identifying and challenging unhelpful thought patterns and beliefs, promoting healthier ways of thinking and behaving. Through CBT, individuals can develop more flexible, functional perspectives that support positive change.

How Does Cognitive Behavioural Therapy (CBT) Work?

At the core of CBT is the understanding that it’s not the events themselves that cause emotional distress, but how we interpret those events. A CBT therapist works with you to explore these automatic thought patterns and shows how they may contribute to feelings of anxiety, sadness, or anger. Through this process, individuals learn to reframe their perceptions and adopt healthier, more balanced perspectives.

Common techniques used in CBT include:

  • Exposure Therapy: Gradual exposure to anxiety-inducing triggers in a safe environment to reduce fear and discomfort.
  • Progressive Muscle Relaxation: Relaxing and releasing tension in specific muscle groups to manage stress.
  • Deep Breathing Exercises: Techniques to regulate the body’s response to stress by focusing on breath control.
  • Journaling: Writing to explore thoughts and emotions, which can help bring clarity and self-awareness.

CBT’s focus is on the present, rather than delving into the past. Unlike psychodynamic therapies that explore unconscious thoughts or past experiences, CBT emphasizes how your current thought patterns influence your emotional well-being. For example, if you feel hurt and angry after being stood up by a date, CBT encourages you to challenge the thought that the situation reflects your worth. Instead, you learn to view the situation as a neutral event from which you can learn and grow.

What Makes Cognitive Behavioural Therapy Unique?

One of the key differences between CBT and other forms of therapy is its practical, goal-oriented approach. It doesn’t focus on the unconscious or delve deeply into dream interpretation. Rather, it addresses the here-and-now, aiming to help individuals overcome challenges by shifting negative thought patterns. CBT is typically conducted in one-on-one sessions, recognizing the unique thought processes of each individual.

Through this structured and collaborative approach, individuals can break free from learned, automatic responses, creating healthier coping mechanisms. It’s a therapy designed to be accessible and actionable, with measurable progress that leads to real change.

When Is Cognitive Behavioural Therapy Used?

CBT has proven to be effective in treating a variety of mental health concerns, including but not limited to:

  • Abuse
  • ADHD
  • Anxiety and Panic Disorders
  • Depression
  • Anger Management
  • Personality Disorders
  • Eating Disorders
  • Trauma and PTSD
  • Grief and Loss
  • Phobias
  • Insomnia
  • Self-Esteem Issues
  • Postpartum Depression
  • LGBTQ2S+ Issues
  • Gender Identity Concerns
  • Emotional Regulation
  • Family and Relationship Issues

CBT can be used alone or in combination with other therapeutic methods, depending on the individual’s needs. Your therapist will work closely with you to determine the best approach tailored to your unique circumstances. It’s important to understand that therapy is not a one-size-fits-all solution; what works for one person may not work for another.

What to Expect from Cognitive Behavioural Therapy

CBT is an active and collaborative process. You will get out of therapy what you are willing to put into it. It requires a commitment to self-reflection and sometimes confronting uncomfortable truths. This can be challenging, but it’s also where growth and healing begin. With the support of a trained therapist, you will gain valuable tools to manage your emotions, reframe negative thinking, and build healthier ways of coping with life’s challenges.

If you're interested in exploring CBT, we offer in-person, online, and telephone counselling options. Our team of certified therapists is here to help guide you through the process of personal growth and transformation. Contact us to learn more and take the first step towards healing.

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