Our therapists offer cognitive behavioral therapy (CBT) in Winston-Salem, NC

Suzanne: My go-to approach for helping people in cognitive behavioral therapy is using Choice Theory by William Glasser, M.D. Dr. Glasser's work on how we can choose positive, adaptive, and functional thoughts and actions, in effect “driving our own bus in the direction we want to go,” to experience more positive, adaptive, and functional emotions is simple and easy to understand. He ties this in with meeting essential needs and improving relationships so that an individual achieves the personal freedom to design their best world with the people they need.

Danielle: An approach for helping people in cognitive behavioral therapy is identifying and processing their emotions. I find the best benefit of changing the automatic negative thoughts is being able to see a situation from a different perspective you may not have considered. You get an opportunity to try different behaviors and figure out who you are as a person again.

Suzanne: I teach about essential needs and their relationship to wants. I teach the relationship between thoughts/actions/emotions/physical state and building our life and connecting with our relationships. I teach the habits that cause disconnect in relationships and the habits that build connection in relationships. I teach how to challenge one's cognitions and reframe or replace them with more positive, adaptive, and functional cognitions. I teach how to evaluate thoughts and actions to see if other choices are available. I teach about cognitive distortions and how to address them. And I teach communication skills for communicating thoughts to others.

Danielle: I teach some of the following tools in cognitive behavioral therapy:

• Healthy coping skills: Positive practices such as talking to your therapist, going outside, frequent hygiene, and more.
• Identify and process your emotions: Understanding that all emotions are accepted, but your reaction in situations matters.
• Understanding what a trigger is and your specific triggers: This can be a person, place, object, etc.
• Communication skills: Appropriate techniques in different situations, such as using a level tone of voice, recognizing body language, advocacy, active listening, etc.

Suzanne: I know a client is making meaningful progress when the client can distinguish the difference between their thoughts and emotions, are saying they feel more in control of their thinking, and are realizing they can make different choices when they tell me their relationships have improved or they are setting appropriate boundaries without guilt.

Danielle: Clients are making meaningful progress in cognitive behavioral therapy when they are having less intense and less frequent symptoms, redirecting their thoughts more naturally, and engaging in healthy coping skills purposefully.

Suzanne: Clients can supplement their time in cognitive behavioral therapy by reading Dr. Glasser's book, Choice Theory.

Danielle: Clients can supplement their time in cognitive behavioral therapy with healthy coping skills such as communicating with their support system, engaging in positive hobbies, practicing mindfulness techniques, eating balanced meals, and getting into a good sleep routine.

Suzanne: To prepare for their first cognitive behavioral therapy, an individual can jot down some notes on what their predominant thoughts have been about themselves or their situation and what actions they've tried to take.

Danielle: To prepare for their first cognitive behavioral therapy session, an individual can make a list of things they would like to work on in therapy, so you and your therapist can discuss individualized goals without you feeling overwhelmed. It would be beneficial for clients to have information on their current medications and any side effects that have been impacting them as well. Lastly, remembering a therapist is there to help and support you, not judge or shame, can be a healthy reminder to help you feel comfortable.