Our therapists offer cognitive behavioral therapy (CBT) in Tampa, FL

My cognitive behavioral therapy (CBT) approach to helping people is to find out what problems they are experiencing and then identify what skills they are already using and what skills need to be developed or strengthened. Talk therapy is wonderful and helps people feel connected. It is a valuable part of CBT and can fall short of teaching people skills needed to improve mood and stress unless an intentional effort is made to do so.

My favorite cognitive behavioral therapy skills involve thought hygiene — a process of becoming aware of thoughts, assessing their accuracy, and reframing inaccurate or negative thoughts. CBT skills or tools include:

• Educating people on how thoughts, feelings, and behaviors are integrated and influence mood
• Learning to differentiate between a thought and a feeling
• Attuning to internal self-talk
• Using a mapping tool to deconstruct problems and situations experienced so the problem can be assessed more objectively and better strategies can be developed for similar situations.
• Identification and reframing of cognitive distortions (aka “thinking errors” or “stinkin thinkin”)
• Management of emotional intensity via mind-body coping/soothing skills
• Desensitizing “buttons”
• Assertive communication skills
• Construction of affirmations to help pattern positive and helpful self-talk

I know a client is making meaningful progress in cognitive therapy when they catch themselves in an unhelpful thought and reconstruct it into a thought that helps them move forward so they feel more hopeful in managing their thoughts and feelings (and mood). It's like taking back the keys to the car and driving it instead of coasting down the road on autopilot.

Between appointments, clients can supplement their therapy by practicing skills learned in session and taking advantage of their therapist's supplemental resources such as handouts, worksheets, suggested videos, and books. I recommend books regularly and suggest clients check out their local library to get a copy. I often recommend free videos, as well.

To prepare for a first cognitive behavioral therapy session, an individual can make a list of coping skills they find helpful, skills they know they need to develop, and what kinds of situations/circumstances seem to be pitfalls. I do not judge clients because I genuinely believe people are doing the best they can based on their internal resources. The fact that someone decided to engage in counseling is an admission of courage, wisdom, and strength.