We are a group of highly trained psychotherapists in Ottawa, who also hold positions at Carleton University and at Algonquin College. We use 3rd Wave Cognitive Therapeutic Approaches to treat anxiety, depression, ASD, ADHD, and life challenges such as burnout, academic stress, life dissatisfaction, parenting stress, or chronic pain or menopausal symptoms management.
Introduction to CBT
CBT is a short-term and evidence-based treatment approach. It focuses on identifying, understanding and changing unhelpful thoughts and behaviours. CBT aims to help individuals understand how they interpret situations and how their perceptions may cause emotional distress. CBT sessions are structured in nature and focus primarily on current presenting issues rather than past events. The therapist and client work in collaboration to develop new adaptive and problem solving strategies. CBT is often used to treat anxiety and mood disorders.
Steps in Cognitive Behavioural Therapy (excerpt from Mayo Clinic)
1. Identify troubling situations or conditions in your life.
These may include such issues as anxiety, depression, difficulty in managing university or college life, ADHD, ASD, or anger. You and your therapist may spend some time deciding what problems and goals you want to focus on.
2. Become aware of your thoughts, emotions and beliefs about these situations.
Once you’ve identified the problems you want to work on, your therapist will encourage you to share your thoughts about them. This may include observing what you tell yourself about an experience (your “self-talk”), your interpretation of the meaning of a situation, and your beliefs about yourself, other people and events. Your therapist may suggest that you keep a journal of your thoughts.
3. Identify negative or inaccurate thinking.
To help you recognize patterns of thinking and behaviour that may be contributing to your problem, your therapist may ask you to pay attention to your physical, emotional and behavioural responses in different situations.
4. Challenge negative or inaccurate thinking.
Your therapist will likely encourage you to ask yourself whether your view of a situation is based on fact or on an inaccurate perception of what’s going on. This step can be difficult. You may have long-standing ways of thinking about your life and yourself. With practice, new thinking skills will become a habit and will not take as much effort.
3rd Wave Cognitive Behavioural Therapies
3rd Wave Cognitive Behavioural Therapies such as Acceptance and Commitment Therapy (ACT) and Dialectical Behavioural Therapy (DBT) have incorporated the practice of mindfulness into newer individual based therapeutic modalities. Mindfulness Based Cognitive Therapy (MBCT) is an 8-week group based program designed for the treatment of depression. We provide both individual and group based 3rd Wave Cognitive Behavioural Therapies. Turn to us with confidence!
Note: Material above is from the Mayo Clinic and it serves the purpose for general information. If you would like to learn more about CBT please visit our resources page where you will find a link to the original Mayo Clinic article.