At Revitalize Mental Health PLLC in Kenosha, Wisconsin, one of our specialties is cognitive behavioral therapy (CBT). We help you understand how your thoughts influence your feelings and actions every day. By focusing on the connection between thoughts, emotions, and behaviors, we offer practical, evidence-based strategies to reshape your thinking in a positive way. We’ll provide you with the tools needed to improve your mental health and well-being.
What Is Cognitive Behavioral Therapy?
Cognitive Behavioral Therapy, or CBT, was first developed in the 1960s by Aaron Beck. It's a powerful type of psychotherapy that helps people change negative thoughts and behaviors that are holding them back.
By identifying the negative thoughts that often run automatically through our minds, we can question and reshape them into something more positive and realistic. Common techniques include learning to recognize and change distorted thinking and trying new behaviors in controlled experiments to see what works best for you. Â
What Does Cognitive Behavioral Therapy Treat?
CBT is effective for a variety of illnesses and symptoms, including:
- Depression
- Bipolar Disorders
- Self-harm
- Anxiety
- Panic
- Substance use
- Personality disorders
- Insomnia
- Trauma
- Psychosis
Variations of CBT have been created over the years. Trauma-focused CBT and cognitive processing therapy (CPT) were designed to treat trauma and Post-Traumatic Stress Disorder (PTSD). A newer form of CBT was specifically created for psychosis called cognitive behavioral therapy for psychosis (CBTp).
How Cognitive Behavioral Therapy Works
CBT sessions are structured and focused, with each meeting designed to achieve specific goals you and your therapist set. Here's how it works:
- Understanding Your Story:Â First, a CBT therapist listens to learn about your past and the experiences that have shaped your thoughts and feelings.
- Identifying Core Beliefs: Your therapist helps you figure out your core beliefs—these are deep-seated ideas you have about yourself and the world, like "I must be perfect to succeed."
- Connecting Thoughts and Feelings: These core beliefs influence what CBT calls intermediary beliefs—rules you might live by, such as "failing a test means I'm a failure." These rules lead to automatic thoughts that pop up daily and affect how you feel, like "I'm terrible at my job."
- Changing the Narrative:Â CBT helps you challenge these automatic thoughts. For example, instead of thinking, "I'm terrible at my job," you might learn to think, "Everyone makes mistakes at work." This shift can make you feel more motivated rather than defeated.
- Adjusting Actions:Â CBT also looks at your actions. It teaches that doing things differently, like starting an exercise routine or going out more, can positively affect your thoughts and feelings.
- Combining Techniques:Â By using both thought and behavior strategies, CBT helps create lasting change, making you feel better equipped to handle life's challenges.
In short, CBT is about listening to your story, understanding how your thoughts work, and teaching you ways to think and act that help you feel better and move forward.
Why Choose Revitalize Mental Health PLLC?
Our mission at Revitalize Mental Health PLLC is to support and empower anyone grappling with mental health, addiction, and trauma challenges to achieve the lives they desire. Our approach centers around creating an empathetic, non-judgmental space where you can feel safe to explore your emotions and grow.Â
Our therapist, Daniel Gospodarek, LCSW, brings a personal understanding of recovery, having personally experienced and healed from a traumatic brain injury (TBI). This has allowed him to connect authentically with those facing similar challenges. Daniel is trained in a variety of evidence-based therapies, including EMDR, CBT, CPT, Acceptance and Commitment Therapy, and Motivational Interviewing. His experience in in-patient psychiatric settings equips him with the skills to address various psychological issues.Â
At Revitalize Mental Health PLLC, we also value your time and lifestyle needs. We offer flexible therapy hours (including evenings and weekends) and the option for sessions in public meeting spaces by request. We now also offer Teletherapy appointments to residents of Colorado. This flexibility ensures you receive care that meets your needs and empowers you to rebuild your life.
Frequently Asked Questions
What Should I Expect in a CBT Session?
In a CBT session, you can expect a structured approach where you and your therapist work together to identify and understand problems regarding the relationship between thoughts, feelings, and behaviors. Sessions often involve discussing your current thoughts and behaviors, learning and practicing new skills, setting homework assignments, and planning how to apply the skills in real life.
How Long Does CBT Typically Last?
Cognitive Behavioral Therapy (CBT) sessions usually last 45 to 60 minutes. Patients typically attend anywhere from 5 to 20 sessions, depending on your individual needs and issues. Some people might see significant improvement in a shorter period, while others may need more time to work through their challenges.
Is CBT Effective for Children and Adolescents?
Yes, CBT is widely used and effective for treating a range of psychological problems in both children and adolescents. It can help with issues such as anxiety, depression, behavior problems, and other emotional challenges. CBT helps young people develop coping skills that make them more resilient and better able to handle stress.
Can CBT Be Used to Treat Depression?
CBT is one of the most effective treatments for depression. It helps individuals recognize and reevaluate their patterns of negative thinking and behavior that contribute to depression. CBT also teaches practical strategies to manage stress and cope with challenging situations.
How Do I Know If CBT Is Right for Me?
CBT might be right for you if you're looking for a structured, short-term, goal-oriented therapy that provides practical tools for solving problems and modifying thoughts and behaviors. If you're committed to engaging actively in treatment and doing homework assignments, CBT can be highly effective.
What Are Some Common Techniques Used in CBT?
Some common CBT techniques include:
Cognitive Restructuring: Identifying and challenging distorted thinking and replacing it with more realistic and positive thoughts.
Behavioral Activation: Encouraging more engagement with rewarding activities to improve mood.
Exposure Therapy: Gradually confronting feared situations to reduce the fear response.
Mindfulness and Relaxation Techniques: Learning methods to calm the mind and body.
Can I Do CBT Exercises on My Own at Home?
Yes, you can practice many CBT techniques and exercises at home. These might include keeping a thought diary, practicing relaxation exercises, or confronting fears. Your therapist can recommend techniques to help you work through thoughts and feelings.
Break free from negative thoughts and discover new ways to approach life's challenges. By working with a CBT therapist, you can learn to reshape your thoughts, alter your behaviors, and ultimately improve your emotional well-being.
To take advantage of cognitive behavioral therapy in Kenosha, WI, complete our Contact Form or call 720-295-6703. We'll get back to you within 24 business hours to schedule a complimentary 20-minute consultation and answer any questions you may have.
