Cognitive Behavioral Therapy for Anxiety and Depression
Cognitive Behavioral Therapy for Anxiety and Depression
Here’s how it works:
Identify the cycle
Our thoughts, feelings, and behaviors form a cycle that reinforces itself. For example, negative thoughts can lead to feelings of anxiety, sadness, or frustration, which can then drive behaviors like procrastination, social withdrawal, or avoiding challenges. These behaviors then reinforce negative thoughts, which reinforce the negative feelings, and so on.
Reframe negative thoughts
A key focus of CBT is breaking this negative cycle by recognizing and challenging automatic negative thoughts (ANTs) those unhelpful background thoughts that can trigger negative emotions and behaviors. Here are just a few examples of cognitive distortions:
Black-and-white thinking
“If I don’t pass this test, it means I’m stupid.”
Reframed:
“If I don’t pass, it means I didn’t do well this time, but I can practice more and learn from my mistakes.”
Catastrophizing
“If I don’t get into the right college, my future will be ruined.”
Reframed:
“There are many paths to success, and I can still build a fulfilling life with other opportunities.”
Jumping to conclusions
“She didn’t text me back. She must be mad at me.”
Reframed:
“She didn’t text me back. She could be busy or distracted, and there are many other reasons she might not have responded yet.”
Mind reading
“They all think I’m awkward and weird.”
Reframed:
“I can’t know what others are thinking. Regardless of what I’m doing, they are probably focused on themselves.”
Modify behaviors
Once your child has reframed their ANTs, a CBT therapist will help your child take action to break the cycle of negativity. This might mean gradually facing things that scare them, doing activities that boost their mood, or figuring out practical solutions to manage stress.
Establish a new positive cycle
Now your child can build a cycle of positive reinforcement, where changing negative thoughts boosts their emotions, which in turn inspires positive behaviors, and so on.
Your child and their therapist will focus on practical strategies to help them identify and change negative thought patterns, develop healthier behaviors, and improve emotional well-being.
Here are some key CBT skills your child will learn:
Behavioral activation
Engaging in activities that improve mood and break negative cycles, like setting small goals or trying new, positive behaviors.
Problem Solving
Breaking down challenges into manageable steps, developing effective solutions, and building confidence in handling life’s difficulties.
Skill building
Teaching coping mechanisms, like relaxation techniques or communication strategies, to better handle difficult emotions or situations.
Gradual exposure
Gradually confronting fears or anxieties in a controlled way to reduce avoidance and build confidence.
Self-awareness
Learning to notice automatic thoughts and emotional responses in the moment, which helps to break unhelpful patterns.
The Center for Child and Adolescent Mental Health is located in the Soquel Village. We offer quality, evidence-based youth mental health care, accept Central California Alliance Health/Medi-Cal, provide superbills for private insurance reimbursement, and offer a generous sliding scale. Call 831-222-0052 for more information and to schedule a free consultation.
