Cognitive Behavioral Therapy has been proven effective in treating mild and moderate depression. CBT with the additional use of pharmacotherapy (the use of medication) has been proven to be more effective than pharmacotherapy alone.

This form of therapy focuses on modifying thought patterns to help change moods and behaviors.

It is based on the understanding that our feelings and actions are affected by our beliefs and thoughts, not by unconscious forces from the past.

CBT is a blend of Cognitive and Behavioral therapy. Cognitive therapy targets moods and thoughts. Behavioral therapy focuses on actions and behaviors.

Unlike most other therapies that can take several years, CBT generally only requires 12 to 20 sessions, although you can continue for as long as you feel you need. It’s designed to be a short-term therapy that has lasting results.

How It Works

CBT coaching sessions provide an opportunity to identify current situations that are contributing to or causing your depression. We will identify thinking and perceptions that are affecting you negatively and work on addressing them.

You will be assigned daily homework that usually takes 10-15 minutes to complete. This will, among other things, help us to identify the thoughts and behaviors that are resulting in your depression.

Some common types of self-defeating thoughts are:

  • Disqualifying the positive. You reject positive experiences because, for one reason or another, you’ve determined that they “don’t count”.
  • Automatic negative reactions. You have habitual, scolding thoughts.
  • All-or-nothing thinking. You view the world in absolute, black and white terms.
  • Overgeneralization. You draw overly broad conclusions from a single event.
  • Personalization. You tend to feel that actions are directed specifically towards you.

We will work on replacing negative thought patterns with positive ones. We can do this through a variety of techniques, such as:

  • Learning to manage and modify distorted thinking and reactions
  • Learning to accurately assess external situations, reactions, and emotional behavior
  • Practicing self-talk that is balanced and accurate
  • Using self-evaluation to reflect and respond

We will practice these kinds of techniques in session, and you can practice them as well as your own.

What Are the Risks?

There is very little in the way of long-term emotional risks associated with CBT coaching. That said, exploring painful feelings and experiences can be uncomfortable and stressful. CBT coaching may involve facing situations that you would prefer to avoid.

The goal of these coaching sessions is to teach you how to deal with negative feelings and anxiety in a safe, constructive manner.

With this coaching, you will be given the tools and techniques you need to essentially become your own therapist.