Cognitive Behavioural Therapy (CBT) is a highly effective and evidence-based approach to treating a wide range of mental health concerns.

Cognitive behavioural therapy (CBT) is an effective treatment of talk therapy that can help manage everyday life problems by changing the way you think and behave and giving individuals the necessary tools to identify and challenge unhelpful thoughts and beliefs, called cognitive distortions.

Cognitive behavioural therapy can help treat symptoms of anxiety, depression, PTSD, and other mental disorders by encouraging more positive thoughts, feelings, and behaviours to create positive changes, reduce negative thought patterns, understand anger, and improve mindfulness.

Therapists will use psychotherapy to challenge cognitive distortions and unpack big emotions to help people challenge their perspective and focus on managing their symptoms and life transitions while challenging negative thought patterns and building coping skills.

Reach out today to learn more about CBT therapy Calgary.

Cognitive behavioural therapy 101

CBT works by examining and changing unhelpful cognitions (i.e., thoughts, beliefs, or assumptions) a person has that may be connected to a presenting problem.

CBT works to identify and change maladaptive behaviours that could be contributing to or maintaining a problem. There are many studies based on scientific research to demonstrate it is a highly effective form of therapy for many mental health concerns. Cognitive-behavioural therapy (CBT) typically incorporates the following key elements:

Cognitive Restructuring: Identifying and challenging negative thought patterns and irrational beliefs that contribute to anxiety.

Replacing distorted thoughts with more realistic and positive ones.

Behavioural activation: Encouraging individuals to engage in positive and fulfilling activities to counteract avoidance behaviours linked to anxiety. Promoting behavioural changes that contribute to improved mood and well-being.

Exposure Therapy: gradual and controlled exposure to anxiety-inducing situations or stimuli. Helping individuals confront and overcome their fears, reducing avoidance behaviours.

Mindfulness and Relaxation Techniques: Incorporating mindfulness practices to increase present-moment awareness and reduce excessive worry. Teaching relaxation techniques to manage physical symptoms of anxiety, such as deep breathing or progressive muscle relaxation.

Homework Assignments: Assigning tasks for individuals to practice and implement therapeutic strategies between sessions. Reinforcing the application of learned skills in real-life situations.

Problem-Solving Skills: Teaching effective problem-solving techniques to address life stressors and challenges contributing to anxiety. Enhancing adaptive coping mechanisms for handling difficult situations.

Goal Setting: Collaboratively setting realistic and achievable goals related to anxiety management and overall well-being. Monitoring progress toward these goals throughout the therapy process.

Self-monitoring: encouraging individuals to track their thoughts, emotions, and behaviours related to anxiety. Increasing self-awareness and identifying patterns that can be addressed in therapy.

These elements are tailored to each individual's specific needs and the nature of their anxiety, making CBT a versatile and personalized therapeutic approach. The goal is to empower individuals with the skills and tools necessary to manage anxiety effectively and promote lasting positive change.

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How does cognitive behavioural therapy work?

In CBT, clients learn to identify, question, and change the thoughts, attitudes, and beliefs related to the emotional and behavioural reactions that cause them difficulty and deal with current problems rather than focusing on issues from the past.

CBT is based on the concept that thoughts, feelings, physical sensations, and actions are interconnected, and negative thoughts and feelings can trap an individual in a negative cycle. It aims to help deal with overwhelming problems in a more positive way by breaking them down into smaller, bite-sized parts while being shown how to change these negative patterns to improve the way one feels.

By monitoring and recording thoughts during upsetting situations, such as relationship issues, difficult situations, or pain from trauma, people learn how their thoughts can contribute to emotional problems such as depression or anxiety.

CBT helps reduce these emotional problems by teaching clients to:

• identify distortions in their thinking.

• see thoughts as ideas about what is going on rather than as facts.

• stand back from their thinking to consider situations from different viewpoints.

It looks for practical ways to improve the state of mind on a daily basis and helps clients challenge and defeat negative thoughts and triggers for anxiety, depression, low self-esteem, fears, phobias, and much more. Treatment uses motivational tools to help dissolve internal fear and resistance.

Sometimes, in order for powerful change to occur, the person must let go of unhelpful thought processes in order to find inner peace and long-term happiness.

If you are ready to start your therapy journey, we look forward to hearing from you.

What mental health concerns does cognitive behavioural therapy treat?

CBT is a structured, time-limited, problem-focused, and goal-oriented form of psychotherapy.

CBT helps people learn to identify, question, and change how their thoughts, attitudes, and beliefs relate to the emotional and behavioural reactions that cause them difficulty. This has been shown to be an effective way of treating a number of different mental health conditions. Evidence suggests that it is particularly effective in treating anxiety and depression. We will explore a few mental health concerns that CBT therapy can target.

Anxiety Disorders: CBT targets anxious thought patterns, teaching practical strategies to manage symptoms and promote resilience in conditions like generalized anxiety disorder and panic disorder.

Mood Disorders: By addressing negative thought cycles and promoting positive behavioural changes, CBT is effective in managing the symptoms of major depressive disorder and bipolar disorder.

Eating Disorders: CBT helps individuals challenge distorted thoughts about body image and food, fostering healthier attitudes and behaviours in Anorexia Nervosa, Bulimia Nervosa, and Binge-Eating Disorder.

Stress-Related Disorders: By focusing on coping mechanisms and stress reduction, CBT assists in managing the symptoms of adjustment disorders and acute stress disorders.

Sleep Disorders: CBT for insomnia involves addressing cognitive factors affecting sleep and implementing behavioural changes for improved sleep hygiene.

Substance Use Disorders: Integrated into substance abuse treatment, CBT targets the thoughts and behaviours associated with addiction, aiding in recovery.

Personality Disorders: CBT helps individuals with borderline personality disorders develop healthier coping strategies, improved interpersonal skills, and emotional regulation.

Psychotic Disorders: While not a primary treatment, CBT may be used as an adjunct to manage distressing symptoms in conditions like schizophrenia.

Chronic Pain and Illness: CBT assists individuals in adapting to the psychological impact of chronic health conditions, promoting better coping mechanisms.

ADHD: CBT for ADHD focuses on time management, organizational skills, and behaviour modification to improve daily functioning and reduce symptoms.

Anger Management: CBT techniques help individuals identify and modify patterns of anger, fostering healthier responses and improved interpersonal relationships.

Relationship Issues: CBT addresses dysfunctional thought patterns and behaviours, enhancing communication and coping strategies to improve relationships.

Using evidence-based and goal-oriented approaches, CBT empowers individuals to challenge and change negative patterns associated with various mental health concerns, promoting lasting positive change and improved well-being. Our therapists can support you.

Our Calgary CBT therapists are here to help you.

This type of therapy asks you to think about any unhelpful patterns you have and challenges your thoughts and beliefs while encouraging you to change the way you behave.

In cognitive-behavioral  therapy (CBT), we collaboratively explore and challenge unhelpful thought patterns to foster positive behavioural changes. A registered psychologist or social worker uses this evidence-based approach to identify and address harmful thinking and behavior that contribute to mental health issues.

CBT equips you with practical skills, enhancing emotional management, mindfulness, and coping abilities for sustained positive changes in your life. The therapy focuses on current issues, emphasizing discussions in the present without lingering on the past.

Research indicates significant improvements in functioning and quality of life through CBT. By recognizing and challenging distorted thoughts in a safe and non-judgmental space, individuals develop resilience, confidence, and positive thinking, leading to healing and improved mental well-being.

Counselling services will help:

Recognize the distortions that are causing the person distress.

Challenge the unhealthy thoughts, beliefs, and feelings in a safe and non-judgmental space to focus on the behaviour.

Re-evaluate the thought processes and begin to formulate more positive thoughts while developing mindfulness.

Learn Tools & Strategies to develop resilience and confidence while reducing stress, unpacking trauma, minimizing negative thinking, and focusing on healing.

We are currently accepting new clients; please contact us for a free 30-minute phone consultation.

What happens during CBT sessions

The aim of cognitive behavioural therapy is to teach you to apply the treatment methods and stress management techniques you have learned during counselling services to your daily life and relationships.

At the first visit, the CBT-trained therapist will discuss what you want to get out of counselling from private practice, cognitive behavioural therapy, and other treatment methods.

Introduction and Agenda Setting: Begin with a brief check-in and discuss the agenda for the session, collaboratively identifying key topics and goals to address.

Review of Previous Week's Homework: Reflect on any homework assignments or activities undertaken between sessions, discussing insights and challenges encountered.

Discussion of Current Issues: Explore current challenges or situations causing distress, applying cognitive and behavioural analysis to understand underlying thought patterns and behaviours.

Identification of Negative Thought Patterns: Work together to identify and examine negative thought patterns that may contribute to emotional distress or unhelpful behaviours.

Cognitive Restructuring: Engage in cognitive restructuring exercises to challenge and reframe distorted or irrational thoughts, fostering more balanced and constructive thinking.

Behavioural Strategies: Discuss and implement behavioural strategies to address specific challenges, gradually introducing new behaviours that contribute to positive outcomes.

Skill Building and Homework Assignments: Introduce and practice coping skills, mindfulness techniques, or behavioural exercises relevant to the identified issues, often assigning homework to reinforce learning.

Summary and Feedback: Summarize key insights gained during the session and seek feedback on the therapeutic process to ensure ongoing collaboration and adjustment of the treatment plan.

Setting Goals for the Next Session: Collaboratively set goals for the upcoming week, outlining specific actions and strategies to work on before the next session.

Closure and Support: Provide a supportive and validating conclusion, addressing any emotions that arose during the session, and reinforcing the client's progress and efforts.

In each CBT session, the therapist and client work together to understand, challenge, and modify thought patterns and behaviours, building practical skills for improved emotional well-being and coping.

At Shelly Qualtieri & Associates, we believe in providing you with a helpful perspective and counselling by using your real-life situations in sessions so you have an example from your life to reduce your anger, stress, or pain and improve relationships with others and yourself. We will use a diverse range of cbt therapy treatment methods. Connect today to learn more.

Who we help in our practice

Our goal is to provide a safe and supportive environment where clients can explore their thoughts, feelings, and behaviours and develop strategies for coping and achieving their goals.

Cognitive-behavioural therapy is a versatile and widely applicable therapeutic approach, offering tailored interventions for diverse populations, addressing a spectrum of mental health challenges, and fostering positive changes in thoughts and behaviours.

Adults:

CBT helps adults by providing practical tools to manage stress, anxiety, and depression. It assists in identifying and challenging negative thought patterns, fostering resilience, and promoting positive behavioural changes for improved overall mental well-being.

Teens:

For teens, CBT is instrumental in addressing mood disorders, self-esteem issues, and stressors related to academic or social pressures. It equips them with coping skills, teaches emotion regulation, and supports the development of a healthier mindset.

Children:

CBT assists children in managing behavioural issues, anxiety, and adjustment difficulties. Through age-appropriate techniques, it helps children develop effective coping strategies, social skills, and emotional resilience.

Couples:

CBT is beneficial for couples facing communication challenges, conflicts, or relationship distress. It provides tools for effective communication, conflict resolution, and the identification and modification of negative relationship patterns. Through CBT and commitment therapy, couples can improve communication, increase rewarding relationship connections, and reevaluate harmful assumptions that may be driving a wedge between partners.

Families:

CBT for families focuses on improving communication, addressing conflicts, and building a supportive family dynamic. It helps family members understand and adapt to each other's needs, fostering a healthier and more connected family environment.

Those dealing with infertility or pregnancy loss:

CBT assists individuals and couples in navigating the emotional challenges of infertility or pregnancy loss. It provides a supportive space to process grief, manage anxiety, and develop coping strategies, promoting emotional well-being during a difficult journey.

First Responders:

CBT supports first responders by addressing the unique stressors of their professions. It equips them with coping strategies for trauma exposure, stress management, and resilience-building, enhancing their mental well-being in high-pressure situations.

Athletes:

For athletes, CBT enhances performance by addressing performance anxiety, self-doubt, and goal-setting. It helps athletes develop a positive mindset, manage stress, and cope with the pressures of competition. One CBT technique, also known as cognitive restructuring, helps athletes identify the source of their stress, understand how they responded emotionally, and empower them to respond more constructively. As a result, players start seeing threats as challenges, generating more positive emotions and higher satisfaction with their performance and training, for example.

In each context, CBT tailors its approach to address specific challenges, offering practical tools, coping strategies, and cognitive restructuring techniques to empower individuals and enhance their mental and emotional resilience. Book your free 30-minute call with us today to get started.

CBT therapy in Calgary can help you feel more in control of your life.

CBT focuses on the here-and-now—on the problems that come up in day-to-day life.

Whether it's therapy for yourself, your teen, your family, or as a couple, we believe in supporting you with easily manageable, bite-sized strategies to find your happiness. At Shelly Qualtieri & Associates, we are a team of therapists with CBT training and a variety of other therapies and modalities.

We are here for difficult situations and to help people examine how they make sense of what is happening around them and how these perceptions affect the way they feel and act.

We will provide you with a structured, problem-focused, and goal-oriented approach that teaches strategies and skills and is based on a proactive, shared therapeutic relationship.

We encourage you to schedule a free consultation to get started. We look forward to hearing from you.