That belief then reinforces your avoidance. Are there any cold, hard facts that things will go poorly, or am I just speculating? Consider if there are other thoughts you could have that would be more balanced or helpful. If you changed your thought process a little to be less fearful or negative, what new emotions might crop up? If you work to make your thoughts more balanced, your emotions and behaviors are likely to follow.
Instead, your goal should be to build your skills so you feel more equipped to handle whatever challenges your mental health wants to throw your way. Focus on setting yourself up for small victories, then slowly build up your goals over time.
Be proud of any positive change you make, no matter how small it may seem. Given this, there are many things that you should consider before heading down the path of self-help. Studies have shown that self-directed therapy tends to be moderately helpful, whereas CBT with a therapist is more effective in nature.
Individuals who benefit from self-directed therapy tend to be those with mild to moderate symptoms of anxiety or depression that do not interfere with their ability to function on a daily basis. Those individuals who have more significant symptoms e. Various factors such as your work schedule, the area that you live in, the type of insurance that you have, and your financial means can impact your ability to find a CBT therapist that you can meet with on a regular basis and afford.
If you are unable to find a provider who you can afford, that is easy to get to, and that can meet with you at a time that is convenient for you, self-directed therapy may be the next best option. If you are able though to find a provider who meets these criteria, in person therapy will likely be more effective that doing it on your own.
Another option to consider is combining self-directed therapy with brief weekly phone calls with a CBT therapist. This way you still benefit from some of things that a therapist can provide such as added input and insight, accountability and encouragement.
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Search for:. In a crisis,. The therapist will likely ask you about your current and past physical and emotional health to gain a deeper understanding of your situation. Your therapist may discuss whether you might benefit from other treatment as well, such as medications. The first session is also an opportunity for you to interview your therapist to see if he or she will be a good match for you.
Make sure you understand:. It might take a few sessions for your therapist to fully understand your situation and concerns, and to determine the best course of action. If you don't feel comfortable with the first therapist you see, try someone else. Having a good "fit" with your therapist can help you get the most benefit from CBT.
Your therapist will encourage you to talk about your thoughts and feelings and what's troubling you. Don't worry if you find it hard to open up about your feelings. Your therapist can help you gain more confidence and comfort. CBT generally focuses on specific problems, using a goal-oriented approach.
As you go through the therapy process, your therapist may ask you to do homework — activities, reading or practices that build on what you learn during your regular therapy sessions — and encourage you to apply what you're learning in your daily life.
Your therapist's approach will depend on your particular situation and preferences. Your therapist may combine CBT with another therapeutic approach — for example, interpersonal therapy, which focuses on your relationships with other people. CBT is generally considered short-term therapy — ranging from about five to 20 sessions. You and your therapist can discuss how many sessions may be right for you.
Factors to consider include:. Except in very specific circumstances, conversations with your therapist are confidential. However, a therapist may break confidentiality if there is an immediate threat to safety or when required by state or federal law to report concerns to authorities. These situations include:. Cognitive behavioral therapy may not cure your condition or make an unpleasant situation go away.
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