Cognitive Behavioral Therapy

What is cognitive behavioral therapy?

Cognitive Behavioral Therapy (CBT) is a collaborative and empowering approach to therapy that helps individuals recognize and shift unhelpful thought patterns and reactions that may be contributing to emotional distress or challenges. BY developing healthier ways of thinking and responding, individuals can navigate life’s difficulties with greater resilience and balance. For example, CBT can provide tools to manage the stress of daily challenges like a flat tire, tight deadlines, or the ups and downs of family life.

CBT is not just about strategies-it is a nuanced and evidence-based therapy that addresses the deeper connections between thoughts, emotions, and reactions. It has been shown to be highly effective in treating anxiety, depression, and other mental health conditions. Tailored versions of CBT are also used to support individuals coming with issues such as insomnia, chronic pain, and other health-related challenges.

When is cognitive behavioral therapy useful?

CBT is appropriate for people of all different ages. This can range from children as young as 3 years-in tandem with parents or caregivers- to octogenarians.

  • Anxiety

  • Social phobia

  • Depression

  • Low self-esteem

  • Irrational fears

  • Hypochondria

  • Substance misuse

  • Eating disorders

  • Insomnia

  • Marriage or relationship challenges

While you cannot always control your automatic thoughts, you can control your rational ones and as such can control your emotional responses by learning which thoughts activate happier emotions-Lawrence Wallace, CBT Expert

How does CBT work?

Brain imaging research suggest that conditions like depression or anxiety can influence patters of activity in certain parts of the brain, often linked to fear responses, emotional regulation, and decision-making. Cognitive Behavioral Therapy may support health by gently guiding the brain to establish new, healthier connections and adapt existing neural pathways. This process helps reduce the intensity of fear responses, improve emotional regulation, and foster resilience, creating a foundation for long-term healing and well-being.

With a trauma informed approach you are supported in exploring the evidence behind negative thoughts and are gently guided toward understanding how those thoughts might have been shaped by the past experiences.

Your therapist may offer suggestions or exercises to practice between sessions, often referred to as “homework.” These are designed collaboratively, ensuring they are meaningful and supportive rather than overwhelming. T

Who provides CBT?

Licensed social workers, licensed practical counsellors, psychologist, psychiatrists are a few of the therapists that provide CBT, either one on one therapy sessions, small groups, or online. With a trauma informed approach you are supported in exploring the evidence behind negative thoughts and are gently guided toward understanding how those thoughts might have been shaped by the past experiences.

The number of sessions needed varies based on individual needs and goals, but a typical course of CBT may include 6 to 10 sessions. However, the process is flexible and tailored to honor your unique journey and readiness for healing.

Cognitive Behavioral Health Strategies

CBT offers a variety of tools and strategies that can help individuals improve their mental health. Through a trauma informed lens, these strategies are introduced and practiced in a way that prioritizes safety, empowerment, and respect for the individual’s unique experiences and needs. Below are some trauma informed CBT tools and how they can support mental health improvement:

Cognitive Restructuring:

What is it: Identifying and challenging unhelpful or distorted thought patters (e.g., self-blame, catastrophizing).

How it helps: Trauma often leaves people with deeply ingrained negative beliefs about themselves or the world. This tool helps individuals reframe these thoughts into more balanced and compassionate perspectives, reducing feelings of shame, fear, or hopelessness.

Trauma informed approach: Therapists ensure the process is paced gently, avoiding overwhelming the individual with too many cognitive shifts at once.