Our therapists offer cognitive behavioral therapy (CBT) in Chesapeake, VA

Brittney Juanita: My go-to approach for helping people in cognitive behavioral therapy is assisting them with identifying irrational thinking patterns and core beliefs through the use of a thought log. I prefer this approach because it promotes reflection and insightful discussion.

Enid: My go-to approach for helping people in cognitive behavioral therapy is to emphasize the identification and restructuring of negative inner dialogue, thought patterns, and behaviors. This approach allows individuals to gain insight into the connections between their thoughts, emotions, and behaviors. By identifying and challenging cognitive distortions, clients can develop more effective ways of thinking and responding to their experiences, leading to tangible improvements in mood and functioning. In addition, I find that integrating behavioral interventions, such as exposure therapy or activity scheduling, complements the cognitive restructuring process and provides practical strategies for individuals to actively engage and make positive behavioral changes. This approach enables clients to not only understand the impact of their thoughts on their emotions and behaviors but also empowers them to implement tangible changes in their daily lives. Ultimately, my goal is to equip individuals with the skills and insights needed to effectively manage their challenges and improve their overall well-being.

Brittney Juanita: I teach the following tools in cognitive behavioral therapy:

• Cognitive reframing: The client uses the thought log to identify automatic thoughts and reflect on an alternative, evidenced-based thought.
• De-catastrophizing: The client discusses a present stressor and identifies catastrophizing thought. After identifying this thought, I engage the client in Socratic questioning whereby they challenge the irrational thought and develop a practical response to the irrational thought.

Enid: In cognitive behavioral therapy, I teach the following tools to help individuals understand and modify their thoughts, emotions, and behaviors:

• Cognitive restructuring: Involves identifying and challenging cognitive distortions or negative thought patterns, by shifting these patterns and replacing them with more realistic, relevant, meaningful, and positive thoughts.
• Behavioral experiments: Involves testing out new behaviors or beliefs to gather evidence about their validity and effectiveness. Individuals can challenge their existing assumptions and gain new perspectives on their thoughts and behaviors.
• Activity scheduling: Focuses on structuring daily activities and routines to promote engagement, a sense of accomplishment, and positive experiences and increases their overall well-being.
• Relaxation techniques: Involves teaching individuals various relaxation strategies, such as deep breathing, diaphragmatic breathing, progressive muscle relaxation, grounding techniques, or mindfulness exercises. These techniques help individuals manage stress, reduce anxiety, and promote a sense of calm and relaxation.
• Thought records: Helps individuals identify and evaluate the relationship between their thoughts, emotions, and behaviors. Individuals can identify patterns, challenge negative thinking, and develop more balanced and rational thoughts.
• Problem-solving skills: Assists individuals in identifying and addressing specific problems or challenges they are facing and taking action to overcome obstacles.
• Exposure and response prevention: Involves gradually exposing individuals to feared situations or triggers while preventing or reducing their excessive responses.

Brittney Juanita: I know a client is making meaningful progress in cognitive behavioral therapy when the client reports a sustained, significant (measured from baseline report) decline in the frequency of maladaptive behaviors related to irrational thoughts.

Enid: I know a client is making meaningful progress in cognitive behavioral therapy when I see the following signs:

• Become more mindful and aware of their thoughts and behaviors and their impact on their emotions
• Increased ability to identify and challenge negative thoughts
• Reduction in the intensity, duration, and frequency of negative emotions
• Improved problem-solving skills
• Improved self-monitoring skills
• Increased confidence
• Increased feeling of self-control

Brittney Juanita: Clients can supplement their time in cognitive behavioral therapy by using a thought log and challenging irrational thoughts with exposure and/or behavior exercises.

Enid: I encourage my clients to supplement their cognitive behavioral therapy sessions with the following activities and practices:

• Journaling, logs, and trackers
• Mindfulness, meditation, relaxation, and breathing techniques
• Podcasts and reading materials
• Meaningful activities
• Structured daily routine
• Exposure exercises

Brittney Juanita: To prepare for their first cognitive behavioral therapy session, an individual can create a list of typical thoughts that occur when they engage in problem behavior.

Enid: To prepare for their first cognitive behavioral therapy (CBT) session, an individual can take the following steps:

• Be open to the process
• Reflect on their concerns
• Reflect on their goals
• Make a list of specific challenges, issues, symptoms, thoughts, and behaviors to address in therapy
• Consider what they hope to gain from therapy
• Bring any prior mental health history, relevant medical records, or information about current medications
• Make a list of any questions or concerns
• Being willing to actively participate in the therapeutic process