Cognitive Behavioral Therapy (CBT) is a widely recognized and effective intervention for addressing a range of mental health issues, such as depression, anxiety, and various mental illnesses. CBT therapy can be a valuable tool for improving your emotional well-being and overall functioning. It focuses on addressing difficulties in the here and now, helping individuals recognize and challenge unhelpful thoughts, beliefs, and behaviors, and replacing them with more effective ones.

Tips for getting started with CBT Therapy in Chicago

Length of treatment

Everyone’s reasons for seeking therapy are different. Some individuals attend therapy every week, while others go for a few sessions or even once a month. If you feel like you need someone to talk to and are facing difficulties that are interfering with your life, this is a great time to start therapy!

Most individuals attend weekly sessions and eventually veer off into a bi-weekly session as more of a routine check-up with their counselor. This is a great way to allow the client to build confidence in their own abilities to try their learned techniques.

What symptoms are you facing?

CBT therapy emphasizes dealing with current problems and concerns rather than delving into the past. This approach allows individuals to address immediate issues and develop strategies for managing them effectively. Clients should expect the clinician to work with a client on addressing current thought patterns that affect the way they behave and feel.

People seek out CBT Therapy in Chicago for a variety of reasons, including:

• Managing chronic stress
• Difficulties in managing their interpersonal relationships include friends, family, partners, and colleagues.
• Processing trauma
• Managing grief: This includes the loss of a loved one, the ending of a relationship/marriage, or the loss of a friendship.
• Experiencing symptoms of depression and anxiety
• Panic Disorder
• Wide range of phobias

Set Goals and Preferences

CBT therapy thrives off having goals that you and your clinician can work on so that you can be precise about what you’re looking to get out of treatment. Setting clear goals can allow you to feel confident in expressing what your needs are as the client. Also, be aware that there are various forms of CBT therapy in Chicago.

Some examples include ACT, DBT, and MFCBT (Mindfulness-CBT). Be aware that many clinicians will use an eclectic approach and combine different skills and techniques from all of these! Don’t be afraid to ask what types of modalities the clinician adheres to!

Understand your Expectations in CBT Therapy

CBT can vary in length but is often a short-term treatment. Therefore, understand that there are no instant results regarding mental and emotional change. Be aware that therapy can be a scary process for some as individuals will be asked to go further into their own problems related to their past and themselves alone!

It’s good to acknowledge that since this is a partnership, clients are also expected to come prepared to discuss their current needs, issues, and anything else they feel is important. This way, there is accountability on both sides, which creates respect and trust. As most therapists will say, “You only get out of it as much as you put into it outside the counseling session.”

Find the Right Therapist

As indicated by the American Psychological Association, the therapeutic alliance—the rapport between you and your therapist—is a significant factor in the success of your mental health treatment. Even though CBT is highly effective for managing a broad spectrum of mental health issues, CBT therapy will be most impactful when you can freely discuss your thoughts, emotions, and actions.

It’s essential to keep in mind that therapy often involves confronting challenging feelings and emotional experiences, and successfully working through these is a critical part of the healing journey. Therefore, before embarking on CBT therapy in Chicago, it’s crucial to invest time in finding a therapist that helps you feel at ease and trusting of them.

Be Ready to Collaborate

The efficacy of therapy increases when you engage as an active co-participant. In collaboration with your CBT therapist, you’ll explore damaging thoughts, assess your behavioral patterns, and employ specific methods to facilitate positive change. This cooperative process also includes formulating a tailored treatment plan, completing ‘homework’ tasks between sessions, and experimenting with various CBT techniques.

Should any concerns arise during your therapeutic journey, it’s essential to ensure that you and your CBT therapist are aligned in understanding and approach. A mutual agreement on the primary challenges and the course of treatment is critical for effective intervention. If something doesn’t seem right, don’t hesitate to communicate openly with your therapist.

Consider Virtual Therapy or In-person Options

Cognitive Behavioral Therapy (CBT) can indeed be conducted virtually, a format often referred to as online CBT or telehealth CBT. This mode of delivery has become increasingly popular, especially in the wake of social distancing measures prompted by events like the COVID-19 pandemic.

Factors you should consider when choosing virtual CBT or in-person options:

• Accessibility – One of the major benefits of online CBT is that it makes therapy accessible to people who might otherwise find it difficult to attend in-person sessions. This includes those who live in remote areas, have mobility issues or have hectic schedules.

• Technology Requirements – Reliable internet and a functioning computer or smartphone are necessary for online therapy. Ensure you have the technical setup needed for a smooth session.

• Comfort with Technology – Both you and your therapist should be comfortable using the required technology to foster effective communication.

• Convenience – Virtual CBT allows you to engage in therapy from the comfort of your own home or another private setting, eliminating commuting time and providing a sense of familiarity that may enhance the therapeutic experience.

• Privacy – Make sure you have a confidential space where you can speak openly without being overheard or interrupted.

• Continuity – Virtual sessions make it easier to maintain consistent therapy, even if you’re traveling or unable to leave your home for some reason.

• Initial Adjustment – The dynamics of online interaction can be different from face-to-face meetings, and it may take a session or two to get accustomed to this format.

Prepare for your first Session

By reflecting on the challenges you’re facing and jotting down notes about concerns or topics you’d like to discuss, you can prepare yourself for a more focused and productive initial therapy session. In the future, consider continuing to keep notes between sessions and a record of any ‘homework’ tasks or significant actions you’ve taken in the past week to further streamline your conversations with your therapist.

Know how CBT helps

Grounded in the principle that our thoughts, feelings, and actions are interconnected, CBT seeks to modify harmful thought patterns and behaviors to improve emotional regulation and overall well-being.

• The Core Mechanism of CBT Therapy – At the heart of CBT is the cognitive model, which asserts that it’s not external events themselves that cause our emotional responses, but rather how we interpret these events. By becoming aware of and challenging automatic thoughts and cognitive distortions, individuals can foster a healthier emotional life. The goal isn’t to eradicate all negative thoughts but to develop a balanced and realistic thinking pattern.

• Here and Now Focus – Unlike some other therapies that delve into childhood experiences and deep-seated emotional issues, CBT is typically more present-focused. The therapist and client work together to identify current problems and set achievable goals. This “here and now” focus makes the therapy highly applicable, as clients can often see progress in a relatively short amount of time.

• Collaborative Relationship – CBT is often characterized as a collaborative endeavor between the client and therapist. Together, they identify the challenges, set objectives, and monitor progress. This partnership allows for real-time feedback and adjustments, making the process adaptive and responsive to the client’s needs.>

• Skill-Building and Self-Empowerment – A significant part of CBT involves equipping individuals with the tools to manage their mental health challenges, essentially teaching them how to be their own therapists. Skills like problem-solving, stress management, and coping strategies are taught and practiced during sessions, empowering individuals to apply these tools in real-world settings.

• Evidence-Based – One of the most appealing aspects of CBT is its strong empirical support. Numerous studies have found it to be effective in treating a wide range of disorders, from anxiety and depression to more complex conditions like PTSD and eating disorders. This makes it a go-to approach for many mental health professionals.

• Flexibility – CBT therapy is a flexible approach that can be tailored to the individual needs of the client. Its principles can be adapted for group therapy, self-help resources, and even online platforms, making it accessible to a wide array of people.

• The Thought-Feeling-Behavior Loop – The essence of CBT lies in the understanding of the thought-feeling-behavior loop: 1. Thoughts: Recognizing automatic thoughts and evaluating their validity and utility. 2. Feelings: Understanding how thoughts drive emotions. 3. Behavior: Identifying how emotions influence behaviors and lead to specific outcomes. Intervention at any one of these points can create a ripple effect through the entire loop, leading to more adaptive thoughts, healthier emotional responses, and more functional behaviors.

Know your Budget

CBT therapy in Chicago can have various costs, depending on your budget and what you’re looking for. Some treatment is available for free or at a low-cost sliding scale option. One benefit of CBT therapy in Chicago is that it is a widely used modality throughout the area, and finding a clinician who utilizes CBT skills is accessible.

Before booking an appointment, ask your insurance provider what they cover, and decide how much you’d be willing to pay for therapy per session. Knowing this can allow you to prioritize which therapist would work for you.

Finding a therapist who offers the right CBT therapy in Chicago can take time, so don’t feel discouraged if you aren’t settling in after the first try. Remember that therapy is a partnership between two people, and this often takes time as you both build trust in one another. Remember that this is an investment in your mental health, and that will benefit you immeasurably!

This blog is made for informational and educational purposes only. It is not medical advice. The information in this blog is not intended to (1) replace a one-on-one relationship with a qualified licensed health care provider, (2) create or establish a provider-patient relationship, or (3) create a duty for us to follow up with you.