Getting Started with Cognitive Behavioral Therapy For Chicagoans

Getting Started with Cognitive Behavioral Therapy in Chicago

Cognitive Behavioral Therapy is something many Chicagoans request when they call up our counseling office for service. It is often used to treat conditions like anxiety and depression. Because it is typically focused on the here and now, it’s also considered a mindful form of therapy.

Many people in Chicago and across the globe are turning to Cognitive Behavioral Therapy (CBT for short) as a solution to manage their mental health concerns. In this blog post, we’ll explore what CBT is, who can benefit from it, and how to get started on your journey to better mental health.

Understanding Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy, or CBT, is a widely practiced form of psychotherapy. At its core, CBT is centered on the belief that our thoughts, feelings, and behaviors are interconnected.

Related: CBT Therapist for depression in Chicago

Developed by Aaron T. Beck in the 1960s, CBT helps individuals identify and modify negative thought patterns and behaviors. By addressing these distorted thinking patterns and adopting healthier behaviors, people can significantly improve their mental well-being.

This form of therapy is considered evidence based, meaning sufficient research has been conducted to assess its efficacy in the safe reduction of symptoms related to mood disorders, such as anxiety and depression. CBT meta studies have confirmed this for several decades (Hoffman, Asnaani, Vonk, Sawyer, & Fang, 2012).

Length of Treatment

CBT isn’t a one-size-fits-all solution; its duration varies depending on individual needs and goals. Some individuals may experience substantial improvements in just a few weeks, while others might require several months or even longer to achieve their therapeutic objectives.

Common Symptoms Leading to CBT

People seek CBT for a multitude of mental health concerns. Some of the most common symptoms and issues include:

• Anxiety disorders
• Depression
• Post-traumatic stress disorder (PTSD)
• Obsessive-compulsive disorder (OCD)
• Panic disorder
• Phobias
• Eating disorders
• Substance abuse
• Anger management
• Stress management

Cognitive Behavioral Therapy Explainer Video

If you have a chance, be sure to check out the cognitive behavioral therapy explainer video below. We often share this as a resource with our Chicago clients so they know what to expect as part of treatment.

Why People in Chicago Look for CBT Therapists

The bustling city of Chicago, like many metropolises, presents its unique challenges. High-stress environments, mood disorders, and increased awareness of the effectiveness of CBT have contributed to the growing demand for CBT therapists in the city.

Here are some things you may want to look for as part of your search for finding the right therapist for your needs:

• Ask about specific training in cognitive behavioral therapy.
• Ask your counselor what issues they have used CBT to treat.
• Inquire about how your therapist combines cognitive behavior therapy with other forms of treatment, such as mindfulness based therapies.
• If you struggle with obsessive compulsive disorder (OCD) or a related issue, ask the therapist if they have experience with treatment.

Setting Goals for Therapy

Setting clear and achievable goals is a cornerstone of CBT. During your initial sessions, you and your therapist will work collaboratively to identify specific objectives for your therapy journey.

Related: CBT therapist for anxiety in Chicago

These goals serve as a roadmap, guiding your treatment and helping you measure your progress over time.

Managing Self-Expectations

Having realistic expectations for therapy is essential. Remember that CBT is a collaborative process that demands your active participation. Positive change may take time, and setbacks can occur, but your therapist will be there to guide and support you through these challenges.

Finding the Right CBT Therapist

Finding the right therapist is paramount to a successful therapeutic experience. Consider these tips when searching for a CBT therapist in Chicago:

• Seek recommendations from your primary care physician or trusted friends and family.
• Conduct online research, read reviews, and check qualifications.
• Verify that the therapist is licensed and experienced in CBT.
• Schedule a consultation to assess their approach and compatibility with your needs.

The Collaborative Relationship

CBT thrives on collaboration. You and your therapist form a team, working together to achieve your goals. Your active participation in identifying thought patterns, setting objectives, and developing coping strategies is integral to your progress.

In-Person vs. Virtual Counseling Sessions

Recent years have seen a rise in virtual counseling sessions, providing flexibility and accessibility. However, in-person sessions offer face-to-face interaction, which can be comforting for some. Your choice between the two should align with your personal preferences and circumstances.

Preparing for Your First Session

Before your initial CBT session, take some time to:

• Reflect on your goals and what you hope to achieve in therapy.
• Be open and honest about your concerns and challenges with your therapist.
• Bring a notebook or electronic device to take notes during the session.
• Be prepared to discuss your medical history and any past therapy experiences.

How CBT Helps

CBT can be highly effective in improving mental health by:

• Equipping you with practical coping skills.
• Challenging negative thought patterns.
• Promoting healthier behaviors.
• Reducing symptoms of anxiety and depression.
• Enhancing problem-solving abilities.

Cost Considerations

The cost of CBT therapy varies based on location, therapist experience, and insurance coverage. Many therapists in Chicago accept insurance, so it’s advisable to check with your provider for coverage details. Alternatively, some therapists offer sliding scale fees or payment plans to accommodate different financial situations.

CBT Can Be In-Person or Virtual in Chicago

Cognitive Behavioral Therapy can be used for in-person sessions or virtually via a HIPAA compliant program. Virtual sessions are also known as “video sessions”, similar to Zoom or Microsoft Teams.

So, should you attend therapy in person or from your home or office using video? Here are some things to consider.

In-Person CBT: Pros:

• Face-to-face interaction fosters a stronger therapeutic relationship.
• Non-verbal cues and body language are easier to interpret.
• A dedicated therapy space can enhance focus and privacy.
• Particularly beneficial for individuals who value a physical presence.

Cons:

• May require additional time for commuting, potentially increasing scheduling difficulties.
• Limited flexibility in choosing a therapist based on geographical proximity.
• Subject to potential disruptions due to factors like traffic or weather.
• May not be suitable for individuals with physical disabilities or health concerns.

Virtual CBT: Pros:

• Convenient and accessible, eliminating the need for travel.
• Greater flexibility in choosing a therapist regardless of location.
• Reduced scheduling constraints, often offering extended hours.
• Can be more comfortable for individuals who prefer the security of their own environment.

Summing Things Up

Cognitive Behavioral Therapy is a valuable tool for individuals seeking to improve their mental health and well-being. Whether you’re in Chicago or elsewhere, finding the right CBT therapist and actively participating in the therapeutic process can lead to lasting positive changes in your life.

Remember that taking the first step towards therapy is a significant achievement, and with dedication and the right support, you can work towards a happier and healthier future. Contact us to make an appointment.

References

Hoffman, S., Asnaani, A., Vonk, I., Sawyer, A., & Fang, A. (2012). The Efficacy of Cognitive Behavioral Therapy: A Review of Meta-analyses. Cognitive Therapy Research, 427-440.