What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy (CBT) focuses on the relationship between thoughts, emotions, and behaviors. According to CBT, our thoughts play a crucial role in how we feel and behave. By changing our thougts, we can change our emotional and behavioral responses to certain situations.

CBT aims to help individuals indentify and modify unhelpful or negative thought patterns and beliefs. It operates under the assumption that our thoughts are not always accurate reflections of reality, and that distorted or irrational thinking contributes to emotional ditress and maladaptive behaviors.

Therapy typically begins with a collaborative relationship between the therapist and the patient working together to identify the specific problems or issues the patient wants to address. The therapist helps each patient become more aware of their automatic thougths through a goal-oriented and practical approach.

Together the therapist and patient identify negative, biases or unrealistic automatic thoughts which contribute to emotional distress. The therapist assists the patient in examining the evidence supporting or contradicting their thoughts. After reaching a fuller understanding of this process, the therapist begins questioning the accuracy and validity of the thoughts and exploring alternative explanations or perspectives.

The patient develops more balanced and realistic thinking patterns after restructuring their negative and/or distored thoughts. In addition to addressing thoughts, CBT also emphasizes the role of behaviors and actions in influencing emotions and mental well-being.

Therapists encourage patients to engage in behavioral experiments and practice new coping strategies to test the validity of their beliefs and develop healthier responses to challenging situations. Patients often learn that their fears or anxieties abate through gradual exposure to those avoided situations. Thus, making distressful events much more manageable.

CBT typically involves structured sessions, homework assignments, and active participation from the client. CBT is extensively researched resulting in evidence which shows it's effectiveness in treating various mental conditions, including depression, anxiety disorders, phobias, post-traumatic stress disorder (PTSD), eating disorders, and substance abuse.

It's important to note that while CBT can be highly effective, it may not be suitable for everyone or ever situation. Different individuals may respond better to other therapeutic approaches, and the specific needs and preferences of the client should be taken into account when considering treatment options. Our therapists at Greater Chicago Counseling Center work with each patient to tailor treatment to best meet your unique needs.

6 Core Processes of Acceptance Commitment Therapy

Acceptance and Commitment Therapy (ACT) combines mindfulness strategies

with the principles of cognitive behavioral therapy (CBT). It aims to help

individuals develop psychological flexibility and effectively handle difficult thoughts

and emotions, allowing the patient to lead a more fulfilling and meaningful life.

ACT emphasizes suffering as a normal part of the human experience and helps a

patient accept rather than avoid or try to eliminate painful thoughts and feelings.

The therapy focuses on six core processes:

1. Acceptance: ACT encourages individuals to be open and willing to experience

their thoughts and emotions without judgment or avoidance. It teaches that trying

to control or eliminate these experiences often leads to more suffering.

2. Cognitive Defusion: This process helps individuals distance themselves from

their thoughts and see them as passing mental events rather than objective

truths. It aims to reduce the impact of unhelpful thoughts and beliefs on behavior.

3. Being Present: Mindulness plays a central role in ACT. It involves paying

attention to the present moment, observing thoughts and feelings as they arise,

and fully engaging in activities. Mindfulness helps individuals develop a non-

judgmental and accepting attitude towards their experiences.

4. Self-as-Context: ACT highlights the importance of observing one-self from a

broader perspective, recognizing that one's thoughts and emotions are not the

entirety of one's identity. By cultivating a sense of self-awareness, individuals can

create psychological distrance from their experiences.

5. Values Clarification: ACT helps individuals identify their deeply held values and

what truly matters to them in life. This process helps guide their actions and

decisions, allowing them to live in alignment with their values and pursue a more

meaningful life.

6. Committed Action: ACT encourages individuals to take purposeful action in

line with their values, even in the presence of difficult thoughts and emotions. This

involves setting meaningful goals and making choices that move them towards a

rich and fulfilling life.

Therapists at Greater Chicago Counseling Center use ACT to treat a wide array of

psychological issues, including anxiety, depression, substance abuse, chronic

pain, and relationship problems. The application of ACT typically involves

experiential exercises, metaphors, and minfulness practices which help individuals

apply these principles in their daily lives.

Overall, Acceptance and Commitment Therapy aims to foster psychological

flexibility, allowing individuals to develop a more compassionate and accepting

relationship with their internal experiences and pursue a life guided by their core values.

Telehealth and How it Works

As lockdowns abate, residual effects linger in healthcare.  In mental
health, these adjustments are particularly pronounced.  Telehealth has
always been a form of treatment but became popular during the pandemic. 
It was typically used in the past for those patient's suffering from
such things as Agoraphobia or when a patient was traveling for work. 
During the pandemic Illinois' JB Pritzker was one of several governors
to enact legislation allowing for the use of virtual mental health
services. Currently, insurance will cover telehealth sessions at parody
with in-person session.  This law is set to expire within the next two
years. So what exactly is virtual therapy?

Telehealth does not require a patient's physical presence in an office. 
The therapist and patient may never meet in person.  Instead, they
connect utilizing HIPPAA compliant telemedicine websites.  Think Skype
with privacy safeguards.

Patients "check in" and wait in a virtual waiting room until the
agreed-upon appointment slot.  The therapist accepts the request and
commences the session.

Virtual therapy can be intimidating especially since it's on a screen.
However, after the first session most of the awkwardness should abate. 
Instead, the therapist and patient can form an intimate relationship
where all topics can easily be discussed.

There are many advantages to telehealth.  It saves time as the patient
doesn't need to commute to the office.  For example, a patient could
slip into an empty office if a last-minute meeting is scheduled at work
that would prohibit in person attendance.  Telehealth makes regular
attendance more manageable for the those with very busy work schedules
or those who travel for their jobs.

Virtual interactions have replaced the old "phone call" therapy where
the therapist was never able to see the patient's expressions while they
spoke.  Much was lost during phone calls.  Although not ideal, the
therapist has a much better read of the patient's mood and body language
during a session.

We've all learned that telehealth affords patients and therapists more
options.  With the Psypac laws you can even see patients who reside in
different states once credentialed to do so.  As a Clinician telehealth
has made therapy available to many who ordinarily would not have had
access to therapy.  I encourage you to give it a try if you can't see a
therapist in person.