• Cognitive Therapy is not a single method, but a collection of tools or techniques.
• It is an approach that is continually evolving and data-driven.
• These are how-to approaches, focused on solving problems.
• Cognitive Behavior Therapy  is a form of psychotherapy.
• Each offers you a means of gaining control over unwanted thoughts, feelings, or habits.
• Treatment is usually brief and is focused on dealing with present-day concerns.
• It is a collaboration or partnership between you and your therapist.
• For that reason the relationship is a key factor in obtaining success.
• Cognitive therapy assumes that your thought and feelings largely determine how you respond to challenging events or relationships. 

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Reducing unhelpful thoughts

Ever wonder how many thoughts you have in a day? Research estimates between 6,000 and 70,000. How many of yours are unhelpful to your success?

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One of my favorite tools is to ask people to create a “Jar of Unhelpful Thoughts” by recording on pieces of paper those recurring thoughts that might impede progress. The papers are deposited into a jar or container. When the though recurs, it is much easier to identify it and disregard it as unhelpful.

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Cognitive Behavioral Therapy does not ignore biology. The emphasis on cognition does not imply a rejection of the certainty that biochemical disruption lies at the heart of most forms of anxiety and depression. The first step always is to be seen by your physician to rule out the possibility of underlying medical problems.  Medication may be advised and should be carefully considered if recommended.  If you are reading this because your doctor recommended seeing me you have already taken that step.

Your mind and body act as one

The psychological principle – Every change in physiological state is accompanied by a change in mental state, and vice versa. (Elmer and Alyse Green)

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Mind/Body Practices

• Understanding your condition may not be enough to obtain the relief you seek.
• Our brains learn in two basic ways: Propositions (facts and rules) and Procedures (skills)
• Mind and body are not two distinct entities
• Reducing excessive arousal or activation helps us think more clearly
• What we think and feel has an immediate effect on the body
• It takes about 2 months of daily practice to become skilled in these methods
• A Calm Body and a Quiet Mind is achievable for most
• Like any skill, it requires practice
• You may be asked to set aside time daily to achieve your objectives
• That means you may have to cut back on other activities in order to improve your situation
• Daily practice is more important than how long you devote each time
• Generally 20 minutes a day is a minimum requirement

First learn how to become deeply relaxed, at will

Teaching people how to relax is probably my greatest talent.