Finding effective mental health care can be challenging, especially in areas with limited resources. In the Detroit Metro Area, where mental health needs are significant, access to high-quality therapies such as CBT is crucial. According to the 2023 State of Mental Health in America, 49.4% of adults with mental illness (AMIs) in Michigan with a mental illness do not receive treatment, and 25.9% of AMIs were not able to receive the treatment they needed, highlighting the critical gap in mental healthcare access in Michigan. Those with less severe but significant mental health issues find waiting lists, insurance coverage issues, and no call-back behaviors by psychotherapists already overloaded with patient appointments.
Cognitive behavioral therapy (CBT) is an evidence-based approach to addressing various mental health issues, including anxiety, depression, and addiction. Through behavioral change, it addresses the relationship between thoughts, feelings, and actions. CBT is effective for a wide variety of mental health conditions by providing real-time strategies to improve emotional regulation, reduce stress, and gain more autonomy.
What is Cognitive Behavioral Therapy?
Cognitive behavioral therapy is evidence-based psychotherapy that involves identifying and changing negative thought patterns and behaviors. By working with a therapist trained in CBT, individuals learn to challenge and reframe their negative thoughts, develop healthier coping mechanisms, and improve emotional regulation.
The core concept of CBT is based on the cognitive model, which suggests that one’s perceptions and interpretations of an event have a more significant impact on emotions and behavior than the event itself. In response to an event, automatic thoughts are formed that distort the perception of that event and lead to reactions that may not be appropriate in response or lead to low self-esteem, depression, or anxiety. CBT aims to directly modify the automatic thoughts that contribute to this mismatch in perception and develop better ways of coping.
Unlike other forms of therapy that may look into past experiences more extensively, CBT emphasizes the present moment and actionable strategies to manage current issues. Some history may be required for context, but the main focus is developing actionable goals and practical solutions to current mental health challenges.
Additionally, while cognition is central, CBT also emphasizes the importance of behavior modification. Individuals take actionable steps to address specific negative thoughts and reactions and work on problem-solving skills to apply to future challenges as they arise.
What Are the Different Types of CBT?
Cognitive behavioral therapy encompasses several subtypes that focus on different aspects of behavioral change. For example, Dialectical behavioral therapy and mindfulness-based cognitive therapy combine standard CBT techniques with mindfulness practices to focus on emotional regulation and building self-awareness, which is particularly effective for treating borderline personality disorders and other conditions involving intense emotions. Exposure therapy, on the other hand, can help address phobias and PTSD.
These therapies share a common goal of addressing current problems through real-time strategies, behavioral modification, and replacing or modifying maladaptive thoughts and behaviors. However, the choice of therapy depends on the particular mental health condition being treated and the individual patient’s needs.
Subtypes of CBT include:
- Dialectical Behavior Therapy (DBT): Combines CBT with mindfulness techniques to help individuals manage emotions, build healthy relationships, and cope with stress.
- Condition Focus: Borderline personality disorder (BPD), eating disorders, post-traumatic stress disorder (PTSD), substance abuse disorders.
- Acceptance and Commitment Therapy (ACT): Encourages individuals to accept their thoughts and feelings rather than feeling guilty or challenging them, using commitment and behavior change strategies to align actions with personal values.
- Condition Focus: Depression, anxiety, obsessive compulsive disorder (OCD), chronic pain.
- Rational Emotive Behavioral Therapy (REBT): Focuses on identifying and altering irrational beliefs that lead to emotional and behavioral issues, helping individuals develop a more rational and positive way of thinking.
- Condition Focus: Depression, anxiety, anger management, eating disorders.
- Mindfulness-Based Cognitive Therapy (MBCT): Combines traditional CBT techniques with mindfulness strategies to recognize and respond to difficult emotions more effectively and increase awareness of present experiences.
- Condition Focus: Chronic stress, depression, anxiety.
- Exposure Therapy: Gradually exposes individuals to the source of their fears in a controlled environment, helping reduce anxiety over time. Exposure therapy is only recommended when a patient is comfortable exploring this option with a trained therapist.
- Condition Focus: Phobias, PTSD, OCD, social anxiety disorder
What techniques and Strategies Are Worked on in CBT
When engaging in CBT, individuals can expect structured, goal-oriented sessions typically lasting 30-60 minutes each. The number of sessions varies based on individual needs, but a standard course of CBT usually involves 6-20 sessions. The client and therapist take a collaborative approach and focus on assessing issues, learning new skills, and applying these skills outside of therapy with homework assignments.
A typical CBT session often starts with reviewing the previous session’s progress and discussing any assignments. The therapist and client then work together to set an agenda for the current session, focusing on specific issues and learning strategies to address them.
Fundamental techniques and strategies worked on in CBT include:
- Cognitive Restructuring: Identifying and challenging distorted thoughts to develop healthier thinking patterns.
- Behavioral Activation: Engaging in activities that improve mood and increase positive reinforcement of current goals.
- Relaxation and Stress Reduction: Working on techniques such as deep breathing, meditation, and progressive muscle relaxation to reduce stress.
- Problem-Solving Skills: Developing effective methods to address and resolve issues.
- Role-Playing: Practicing new behaviors in hypothetical situations to build confidence and emotional resilience.
- Successive Approximation: Breaking down tasks into smaller, manageable steps to achieve larger goals.
- Cognitive Defusion: Learning to detach from and view thoughts as temporary rather than permanent or literal truths.
- Homework Assignments: Regularly practicing skills outside of therapy to reinforce lessons learned and promote continuous improvement.
What to Expect In Your First Session of CBT
The first session of CBT often begins with a comprehensive and structured introduction to the therapy process. The therapist will gather background information, including your mental health history, current issues, and what you hope to achieve through therapy. While background information is collected at this time, the focus during subsequent sessions is on current problems and real-time strategies to address them constructively.
This initial assessment helps the therapist understand your unique situation and tailor the treatment plan accordingly. You will also discuss the principles of CBT, including how it works and what you can expect from future sessions. Overall, the first session aims to establish a foundation for the therapeutic relationship and set the stage for effective, goal-oriented treatment.
Take the First Step Towards CBT With Start My Wellness
Start My Wellness is committed to improving access to mental health care through its missions of timely call-back calls, a variety of availability with well trained clinicians, and an experienced medical billing staff to make the billing/collections system easy and efficient.
CBT offers a structured, evidence-based approach to addressing various mental health issues, providing individuals with practical tools to manage their thoughts and behaviors effectively. Whether you’re dealing with anxiety, depression, or other mental health conditions, CBT’s focus on present issues and real-time strategies can help you achieve better emotional regulation and overall well-being.
At Start My Wellness, we are committed to providing personalized cognitive behavioral therapy to meet your unique needs. We understand the challenges in accessing effective treatment and are here to support individuals in Michigan with mental health challenges every step of the way.
If you are someone you know is facing mental health challenges, take the first step and contact Start My Wellness at (248)-514-4955 to schedule your initial CBT session and begin your journey to a healthier, more fulfilling life.
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Author: Anton Babushkin, PhD
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