Introduction:

Cognitive Behavioral Therapy (CBT) is a therapy that focuses on how our thoughts influence our feelings and behaviors. At the heart of CBT is not about what happens (the event) it’s about how we think about what happens.

Ever wonder how two people could go through the same event, say a car accident that has no one hurt but the vehicles are going to need body work. One person could think, “I was lucky that only the car was damaged. Thank goodness.”

The other person could think, “I can’t believe this happened. I almost died.” Their anxiety will increase because of their thoughts.

Same event, different outcomes. Both will be under stress, it’s stressful to be in a car accident. But one could have longer-term repercussions because of their thoughts.

Cognitive behavioral therapy wants to work on the thoughts that are our interpretations of events (both real or imagined) in our lives.

Working on those thoughts can be hard when doing it alone. Our thoughts are normal to us. Even dysfunctional thoughts can be normal for us. Think about people you know in real life or through television. I’m sure you’ve had a lot of thoughts about their behaviors or actions. They’re being run by their thoughts, just as we’re all being run by our own.

It can be helpful to have someone by your side as you journey through the mind and find the thoughts that need to be challenged or even changed.

I’ve worked with several people and once they really started working on their thinking, they started changing it quickly. Think of thoughts that decrease your self-esteem. With a little therapy, you can change your thinking and your life. Watch anxiety decrease one day at a time.

That’s where therapy online can help. Whether you live in Minneapolis or the greater state of MN online therapy is convenient for meeting you where you are and making changes. As a therapist in MN I can be where you’re at, help you with your thoughts by utilizing CBT and you can jump back into your life. Whether it be over lunch, in your office, before you step inside your home, or even in the comfort of your cozy place inside, as a Minneapolis therapist I can meet you there.

Discover the Magic of CBT with a Therapist in Minneapolis and Online

The History of CBT:

Early Foundations: CBT has its roots in the early 20th century, drawing from the principles of both behavioral and cognitive psychology.

1. Behavioral Psychology:

• Ivan Pavlov: Known for his work on classical conditioning, Pavlov demonstrated how behavior could be influenced by association. You’ve probably heard of Pavlov’s dogs (don’t worry, we won’t focus on conditioning you with a bell).
• B.F. Skinner: Pioneered operant conditioning, showing how behavior is shaped by reinforcement and punishment. (I won’t punish you into better thoughts either.)

1. Cognitive Psychology:

• Albert Ellis: Developed Rational Emotive Behavior Therapy (REBT) in the 1950s, focusing on identifying and changing irrational beliefs.
• Aaron Beck: Often considered the father of CBT, Beck introduced cognitive therapy in the 1960s. His work emphasized the role of negative thought patterns in depression and other mental health issues.

Development and Integration:

• 1960s-1970s: The integration of cognitive and behavioral techniques led to the formal establishment of CBT. Beck's work on cognitive therapy, combined with behavioral methods, created a comprehensive approach to treating mental health disorders.
• 1980s-Present: CBT gained widespread recognition and validation through numerous clinical studies and research. It has since become one of the most widely practiced and effective forms of therapy.

Modern Advances and Applications: Today, CBT continues to evolve, incorporating new techniques and approaches such as:

• Mindfulness-Based Cognitive Therapy (MBCT): Combines traditional CBT with mindfulness practices to prevent relapse in depression.
• Dialectical Behavior Therapy (DBT): A CBT adaptation designed for treating borderline personality disorder and other conditions involving emotional dysregulation.
• Acceptance and Commitment Therapy (ACT): Focuses on accepting negative thoughts and feelings while committing to positive behavioral changes.

As you can see there is a long history of CBT and it’s effectiveness. That’s why I choose to continue being a CBT therapist, it’s helped clients that I’ve done therapy with here in MN.

What to Expect from a Therapist in Minneapolis and Online

CBT has widespread success in helping us with our thoughts. Letting us be the rulers over our minds instead of the other way around. I know that when anxiety is high this sounds impossible. Worries, struggles, and intrusive thoughts overwhelm the senses. What can therapy do for you?

Understanding the Role of a CBT Therapist

1. Assessment and Diagnosis:

• Initial Assessment: First I start with an assessment of understanding the extent of anxiety in your life as well as your background.
• Diagnosis: Based on the assessment, the therapist may diagnose the client with a specific mental health condition, such as generalized anxiety disorder, social anxiety, specific phobia, or panic disorder.

2. Developing a Treatment Plan:

• Individualized Plan: I’ll work with you to develop a treatment plan that has your specific goals in mind.
• Setting Goals: We want clear and achievable goals to focus on during therapy.

3. Cognitive Restructuring:

• Identifying Negative Thoughts: As a therapist, I will help you identify the negative and harmful thoughts that are like weeds in your mind, and we’ll pull them out together.
• Challenging and Changing Thoughts: Through various techniques, I’ll assist you in challenging and altering these negative thoughts to more realistic and positive ones.

4. Behavioral Activation:

• Encouraging Positive Activities: I’ll also work with you to identify and engage in activities that bring joy, satisfaction, and a sense of accomplishment. Having a good life helps to reduce stress and gives us positive things to focus on.
• Reducing Avoidance: You’ll learn to gradually face and overcome activities or situations they have been avoiding due to anxiety or fear.

5. Teaching Coping Skills:

• Stress Management: Techniques such as deep breathing, progressive muscle relaxation, and being in the present moment will be taught to help manage stress and anxiety.
• Problem-Solving Skills: One of the best things is to really look at situations, as they are, instead of the dread of what could be that anxiety wants to conjure up.

6. Exposure Therapy:

• Facing Fears: Be it in our mind or a little at a time, the more we face what anxiety is throwing at us, the less power it has over us.
• Desensitization: This gradual process helps will help you become less sensitive to anxiety-provoking stimuli.

7. Homework Assignments:

• Practicing Skills: I will assign homework to help clients practice the skills and techniques learned in sessions. Talking and working online is great but unless it is taken to the real world then it would be pointless.
• Real-World Application: I will encourage you to apply your new skills in everyday situations, reinforcing your learning and progress.

8. Monitoring Progress:

• Regular Check-Ins: At the beginning of the session I’ll see how things are going and what we need to work on next.
• Feedback and Adjustment: You are encouraged to provide feedback on your experiences, allowing me to fine-tune the approach to best meet your needs.

The Benefits of Working with a CBT Therapist

Personalized Treatment:

• Tailored Approach: As a Minneapolis and online CBT therapist I’ll provide individualized care that specifically addresses your unique challenges and goals.

Skill Development:

• Empowerment: The goal is for you to live your life with new skills and ways of relating to the world.

Evidence-Based Practice:

• Proven Effectiveness: CBT is backed by extensive research demonstrating its efficacy in treating a wide range of mental health conditions.

Collaborative Process:

• Active Participation: The therapeutic process is collaborative, with you actively participating in your own treatment and progress.

Conclusion: As a Minneapolis and online CBT therapist I’m a skilled professional who guides clients through understanding and changing their thought patterns and behaviors. By working with me as CBT therapist, individuals can learn to manage their anxiety more effectively, achieve your personal goals, and improve your overall quality of life.

If you’re considering CBT, contact me so we can get started. Here

-Diane Cerven, LPCC

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