Cognitive-Behavioral Therapy (CBT) is one of the most effective therapies today. Most effective for Depression & Anxiety Disorders.
CBT: Cognitive-Behavioral Therapy
CBT is a combination of two model therapies based on Cognitive Theory and Behavioral Theory. Both theories proposed that by identifying our maladaptive cognitions and behaviors, and modifying them, this would lead to a better emotional state. Due to the clear understanding of how cognition and behavior work, a step by step model is utilized to make the modification happen. This is all based on a set of self-help exercises that are given to the client for both identification and modification on a weekly basis. So, this is pretty much a hand on training based on the fact that the brain is plastic and is able to change. The key is practice, practice, practice. Because it's precise and very well organized, it makes the therapy duration brief lasting between 12-16 one-hour sessions. So, unlike Talk Therapy, which could take forever to reach a goal, CBT gets to that goal much sooner and faster. Its basic purpose is to get people back to normal functioning as soon as possible. Without having to spend years and years on past issues, CBT identifies the problem now and begins to treat it immediately.
For more information, please call:
Gabi L. Deak, LCSW
My CBT works on four major components:
1. The Physiology: This means working on the brain's and body's energy. This energy is based on your daily Diet, Sleep
and Activity (exercise). Any disruption in any of these three subcomponents will cause energy to drop and the rest of
the system falls apart. We also know that Energy = Mood. Low Energy = Low Mood, and vise versa. Think of the
last time you did not eat, how did you feel mentally? Think of the last time you did not sleep well, how did you feel
2. The Emotions: Our emotions are nothing but various alarm systems. Each system tells us how to behave. We have
seven universal emotions which we share with all humans worldwide: Love, Anger, Fear, Happiness, Sadness,
Surprise and Disgust. Each emotion has a built in behavior attached to it. For example with Fear = Flight, with
Anger = Fight. Unfortunately, we sometimes don't learn how to identify these emotions, their purpose and how to
utilize them best. For example, Anger's purpose is fend for ourselves, to protect our boundaries and address our
needs. However, the behavior does not mean we need to fight physically (unless our lives are in danger), it does not
mean we yell and scream. We can utilize behavior in an assertive manner. Some, however, are scared of Anger, or
are uncomfortable with it. We sometimes avoid it all together. This is like hearing an alarm system going off and
shutting our ears to it. The Anger will never go away, instead it lingers and manifests in various implicit ways such
as hypertension, ulcers, headaches, sleepless nights, etc.
3. The Behaviors: There are simply two forms of behaviors; The behaviors the serve the now, and the behaviors that
serve the long term. We call the now behaviors maladaptive, and the long term behaviors adaptive or healthy. Sadly,
the majority of our brain is designed for behaviors that serve the now. This is known as the Immediate Gratification
Principle. The problem with that is this worked well in our early history when we lived and roamed the Savannahs.
Such as running away from various predators, hunting for food, or mating. In our current environment, and unless
it's about pure survival (as in life and death) that doesn't work well for us. Today we need to be as concerned for long
term consequences as well as current needs. For example, drinking alcohol can certainly help us relax, numb our
problems, and alleviate physical symptoms, however, tomorrow, not only we wake up with a hangover, possibly, but,
none of our problems were resolved or addressed.
4. The Cognitions: This is a fairly new part of the brain, specifically, the human brain which is about 200,000-year-old.
This is the part of the brain that thinks, plans, makes decisions, interpret events, and keeps emotions and physiology
under wrap. This is where the mind utilizes our belief systems to understand and react in a rational, sensible way. It's
always concerned about future consequences as well as the now. It's a lot slower in response compared to our physical
and emotional states (12 nanoseconds) by around 430 nanoseconds ( 430/1000 second). Albeit, the speeds are terribly
fast, but, when we don't wait, that's when we make mistakes. Impulsivity, in fact, is when we "react" with our
physiology and emotions. To "act" is to allow our cognition to make the final decision and behavior. This is the
purpose of CBT. To help in acting rather than reacting.
In the 12-16 week duration of therapy, we will be assessing and learning tools to change and modify each of the four
components. Once you master these tools you no longer need the therapy or therapist. You then become empowered
with these tools to continue practice and change in order to live and function in a much more harmonious ways within
self and with others.