The decision to start therapy can be the beginning of a meaningful journey that leads to transformation and growth. However, searching for a therapist can be tricky sometimes, for a number of reasons (including insurance, finances, scheduling, and stigma, to name a few). It can also be the start of a confusing search to figure out what type of therapy is the best fit for you. Is Cognitive Behavioral Therapy the right choice or should you choose something else, like Gestalt Therapy or Acceptance and Commitment Therapy? There are many valuable different therapy frameworks today, and it can be a little overwhelming to narrow down your choices while you search for a therapist.

One of the benefits of our increased understanding of the brain and of human behavior in the last hundred or so years is that there are a lot of different approaches to therapy. Even though there are many different frameworks that therapists use, in general, the goal remains the same: to help the person in therapy. The gold-standard of treatment is an evidence-based method of treatment, which means that the approaches to therapy are backed up by research and data.

Evidence-based therapy has been tested, using the scientific method, and shown to be effective. Some examples of evidence-based treatments include therapies like Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Psychoanalytic/Psychodynamic Therapy, Person-Centered Therapy, Gestalt Therapy, Acceptance and Commitment Therapy, and Emotion-Focused Therapy. These are just a few examples of the frameworks out there for you to choose from.

At Hope + Wellness, we use a variety of approaches, including Cognitive Behavioral Therapy. The main idea of CBT is that anxiety, depression, and problems with mood are related to unhelpful behaviors and thought patterns. Therefore, CBT teaches us to learn new, healthy ways of thinking and coping to effectively relieve symptoms and improve our lives. The skills are taught in CBT include learning how to face fears, problem-solving difficult situations, recognizing unhelpful thought and behavior patterns, and ways to calm the mind and body. Since it is focused on teaching you specific coping skills, CBT tends to wrap up in a time-limited number of sessions, instead of lasting indefinitely.

So, how do you decide if CBT is right for you? Read on for some signs that Cognitive Behavioral Therapy can help you:

1. Your problems are related to your thoughts and behavior

Remember, CBT is focused on the way unhelpful thoughts and behaviors impact our lives. Since the main focus of treatment is reframing the way we think and behave, if your problems aren’t related to your thoughts and behaviors, CBT probably won’t be the modality for you. If your problems are more existential or relational in nature, or if you’re looking for a long term relationship with a therapist, a different modality might be a better fit for you.

2. You tend to expect the worst

One of the most important takeaways from CBT is that our patterns of thoughts and behaviors impact our mental health. CBT teaches us that while we can’t change what happens around us, we can change the way we react to it. If you tend to be the kind of person who expects the worst from every situation, then CBT might be a good match for you. As you learn the skills taught in CBT, you will see that changing your thoughts and beliefs to help you cope can also lead to better outcomes overall. Once you get used to the idea that the rug isn’t going to be pulled out from under you, you can start to manage your expectations in a more realistic light.

3. You are willing to commit to the process of Cognitive Behavioral Therapy

CBT can’t be taught in one session. This type of treatment is a process, and you have to be willing to put in the work to see the results. If you’re looking for a therapist to make your problems disappear without having to change the way you act or think, CBT probably won’t be helpful for you. If, however, you’re ready to commit to the work (and time commitment) of CBT, you can expect to see better results.

4. You learn in a number of different ways

CBT is one of the most frequently used therapy modalities, and that means that there are a ton of different ways to digest the information. If you decide to move forward with CBT, you can ask your therapist for recommendations for books, videos, podcasts, apps, groups, and worksheets to help you master the concepts. You can soak up the information from all of these sources and more, or you can just stick with the ones that complement the way you learn best.

5. You want the skills to help work through a relapse

CBT therapy does tend to be shorter term than traditional talk therapies because it is focused on teaching you practical coping skills to deal with your problems now and any that might come up in the future. Instead of lasting indefinitely, CBT tends to wrap up in a time-limited number of sessions. That means that you leave CBT therapy with the skills you need to manage a relapse, instead of having to learn further skills after a relapse. You can continually call on the CBT skills you learn in therapy to help you move throughout life, whatever it throws at you.

If this list has you feeling intimidated, don’t worry! You don’t have to have all of the answers. You can do your own research if you want, but you can also seek expert help. If you are able, talk to a trusted healthcare provider who knows you for a referral they think is appropriate.

therapist in falls church, mclean, tysons corner, merrifield, arlington and vienna, va

Hope+Wellness is a psychotherapy practice serving the Falls Church, McLean, Great Falls, Vienna, Arlington, Alexandria, and the greater Washington DC region. We provide individual therapy to children, teens, and adults with stress, anxiety, and depression. Our practice provides Cognitive Behavioral Therapy (CBT), mindfulness and acceptance based therapies, and other top, premier evidence-based treatments. Call, email, or schedule an appointment with us online today. We’re happy to help!