Cognitive behavioral therapy (CBT) can help treat a wide range of mental health issues like depression, anxiety, sleep problems, and more. It involves identifying unhealthy thought and behavior patterns and replacing them with adaptive ones. Therapy typically involves short-term goal-oriented sessions where the therapist helps the client understand how their thoughts influence their feelings and behaviors. While the duration varies per client, CBT is generally a short-term therapy that can see benefits after just a few sessions.

2. Introduction
A few decades ago, there was a lot of stigma surrounding the issue of mental
health. People could not openly seek therapy without the society raising
eyebrows. However, over the last decade, we have seen people embracing
treatment for mental health issues. Today, you can seek professional help to
improve behaviour, change thinking patterns, and improve your quality of
life. One such forms of therapy is cognitive behaviour therapy (CBT).
In this section, Alexandra Gusinsky, a registered psychotherapist and
counsellor for mental health in Toronto, gives you detailed answers to all
your questions regarding cognitive behaviour therapy and how it can help
you or your loved one.

3. Table of Contents
• What is cognitive behaviour therapy?
• What issues does cognitive therapy address?
• What are the basic principles of cognitive behaviour therapy?
• What are the benefits of cognitive behavioural therapy?
• Who can go for therapy?
• What happens during therapy?
• What’s the role of the therapist?

4. Table of Contents
• How long does therapy last?
• How will I know that therapy is working?
• Can I get medication as well?
• What can I do to supplement therapy?
• How much does therapy cost?
• Can my insurance cover cognitive behavioural therapy?
• I am unsure of therapy. What should I do?
• Where can I find a therapist?

5. What is cognitive behaviour therapy?
Cognitive behaviour therapy is a form of psychotherapy that aims at changing the
patterns of thinking or behaviour that are behind people’s difficulties. The treatment
is usually focused on the present, limited in duration (short-term), and goal oriented.
During treatment, the therapist works with the patient to identify distorted beliefs
and thoughts, modify them, and generate new opinions and ideas that gradually
change behaviour, attitudes, and perspectives.
The therapy also aims at helping individuals develop problem-solving skills that can
be applied in day-to-day life. As a result, cognitive behaviour therapy has been
identified as one of the most effective and realistic forms of talk therapy that
produces positive results. It is preferred by most people as it is a short-term form of
therapy that bears fruits after just a few sessions of treatment.

6. What issues does cognitive therapy address?
Cognitive therapy can be used to treat and resolve a wide range of mental,
emotional, and behavioural issues. These include the following:
• Sleeping problems
• Relationship problems
• Depression
• Anxiety disorders
• Eating disorders
• Drug use problems
• Severe mental illness
• Phobias
• Trauma

7. The therapy would also be useful for individuals who:
• Want to be better parents but feel like they are failing
• Struggle to achieve their goals
• Feel disempowered in life
• Feel a sense of disconnect with friends, family, or society
As you can see, the therapy can be useful in addressing a broad range of issues.
Whatever you are facing in life, this form of treatment can help you adopt more
adaptive patterns of thinking that will change your attitude, thoughts, and
behaviour, and help you realize positive changes in your physical, emotional,
psychological, and social life.

8. What are the basic principles of cognitive
behaviour therapy?
Cognitive behaviour therapy is based on three main principles. There are:
• Psychology problems result from a learned pattern of unhealthy behaviour
• Psychological problems occur from unhelpful and inaccurate patterns of thinking
• Individuals who suffer from mental issues can resolve them by adopting techniques
to change their attitude and way of thinking, and embrace problem-solving skills
These principles summarise the whole concept of using therapy to address the above-
mentioned issues. An individual identifies unhealthy patterns of doing things and
unhelpful thoughts and attitudes. They then shift to healthy and positive ways of
thinking that result in an improved quality of life.

9. What are the benefits of cognitive behavioural
therapy?
Cognitive behavioural therapy has various benefits for individuals. These include the following:
• Ability to identify and curb negative thoughts and emotions
• Ability to resolve marital issues
• Anger management
• Ability to overcome PTSD
• Ability to overcome eating and sleeping disorders
• Ability to solve problems at work and in personal relationships
• Ability to cope with grief or loss
These are just some of the advantages of seeking therapy. Whatever problem you have, your
therapist will help you overcome it and realize positive change.

10. Who can go for therapy?
Therapy is ideal for both adults and children. In the case of children, they may not
have the same behavioural and psychological issues in children. Some of the
problems that prompt parents to take their kids for CBT include the following:
• Anxiety issues
• Depression
• Self-esteem issues
• Substance abuse
• Eating disorders
• Stress

11. Cognitive behavioural therapy can be helpful for children as young as six years. As
long as a child is old enough to understand their underlying thought problems, they
can benefit from this form of therapy. However, I may ask to have a few sit-ins with
you as the parent before tackling the child’s problems. These sessions with the
parent help to identify the root cause of the problem and make the child comfortable
enough to open up.

12. What happens during therapy?
Cognitive behavioural therapy takes a practical and not a textbook approach. Therefore, it
would be hard to explicitly outline what happens during therapy as different people will
have different needs. However, the therapist will allow you to identify and talk about your
problems and then help you to come up with practical solutions. Your therapist will work as
a life coach to assist you in problem-solving and setting personal and professional goals.
For example, a person that is being treated for marital problems will not have similar
sessions as one who has esteem issues. The therapist will use different approaches to
address the matter at hand and help patients find relief.
During the first session, your therapist will have a talk with you concerning what to expect
during the therapy. Be ready to open up as much as possible to find practical and effective
solutions to your problems.

13. What’s the role of the therapist?
In a CBT session, the work of the therapy is to primarily listen to you and help you
to identify your problems. They will also employ various professional techniques to
help you work through these issues. For example, a therapist will act as a
mindfulness trainer to help you ground your thoughts and eliminate negative
thoughts and attitudes. They will also play the role of a life coach and help you
come up with practical solutions to day-to-day problems that you are dealing with at
work and home.
Your therapist will walk every step with you to help you achieve your therapy
goals. They will not just sit and listen. They will not provide textbook solutions to
your issues. Think of them as a friend who will take the journey with you until you
arrive at your destination.

14. How long does therapy last?
Again, the period for therapy will vary from one person to another. The time that it
takes for one individual to realize results may not be the same for another. However,
cognitive behavioural therapy is a short-form mode of treatment. Therefore,
treatment can range anywhere between 12 and 20 weeks, or slightly more
depending on the scope of the issues that need to be addressed.
Don’t worry about the period for therapy. Your therapist will work around your
schedule to find the best time to meet. You will probably require short meetings of
around one hour a few times a week. If you have a tight schedule, your therapist can
also work with you to find the best meeting time. There is no pressure to set
meetings at specific intervals.

15. How will I know that therapy is working?
You will begin to notice positive changes after a few sessions of therapy. The
problem that led you t therapy may not yet be solved, but you should find
yourself having a more positive attitude or behaviour towards the issue.
Therapy will assist you to change your attitude, thoughts, and actions toward
a particular issue. Therefore, if this is happening, it means that the treatment
is working.

16. Can I get medication as well?
Most people find relief from their issues without requiring medication. However,
some conditions such as depression may be resolved better by combining
medication and cognitive behavioural therapy. If you are on any drugs before
treatment, notify your therapist so that they can know how to handle it.
Depending on the issue at hand, the therapist should be able to assess your progress
after a few weeks and determine whether the sessions alone are working. If the
growth is slow or non-existence, they may recommend medication to help you deal
with the issues better. If this is the case, the therapist will also advise you to see a
specialist such as a psychiatrist so that you can get the right medication and in the
appropriate dosage.

17. What can I do to supplement therapy?
There are a few things that you can do to improve therapy and make sure that you
realise positive results within the shortest time possible. These things include using
cognitive therapy readings, pamphlets, and workbooks.
Before each session, think about what you learned in the previous one and what you
would like to share. You can also make notes so that you don’t forget your points.
After therapy, your therapist can give you recordings of anything that you wish to
remember. When you are proactive, your thought process also improves, and this
results in positive changes.

18. How much does therapy cost?
The cost of therapy will vary from one service provider to another. It will also
depend on other factors such as the number of sessions, the complexity of the issue,
and the need for additional forms of treatment. Talk to your therapist so that they
can give you an estimate of how much you will pay for therapy. Most therapists will
charge you per session or hour.

19. Can my insurance cover cognitive behavioural
therapy?
The question of whether insurance will cover your therapy sessions will depend on
your insurer and the kind of health policy that you have. Other external factors may
also come into play. For example, if you are seeking therapy after a traumatic
accident, the liable party may be required by the court to pay for all medical
expenses. However, in the case of insurance, talk to your service provider to find
out whether your health policy will cover the treatment.

20. I am unsure of therapy. What should I do?
The thought of going for therapy doesn’t sit well with everyone. Some are sceptical about its
effectiveness while others are afraid that they won’t get time off their schedules. Whichever
your reason is for doubting therapy, think of the following:
• Consider therapy as an experiment. You may not be entirely sure that it will work;
therefore, think of it as an experiment. It may or may not work. If it does work, you will
come out better and stronger. However, even if it doesn’t, you will still have picked up
essential skills that will help you tackle issues in the future.
• Realize that you don’t have to commit to five months of therapy. Once you begin to see
results, you can start working out the issues on your own.
• There is no risk in going for therapy. If anything, it is a chance for you to make significant
changes that will improve your quality of life, increase your productivity, and make you
happier and healthier.
• Having concerns is normal. A therapist can listen to the concerns you have about this form
of treatment and help you to resolve them.

21. Where can I find a therapist?
Are you convinced that cognitive behaviour therapy is going to help you work through your
problems? Do you need a therapist to walk this journey with you? If so, look no further than
My Psychotherapist.
Here you will receive professional psychotherapy treatment from me, Alexandra Gusinsky, a
registered psychotherapist and counselor for mental health in Toronto. Fill the contact form on
the website and get a fifteen-minute free consultation session.
I will take my time to guide you as you explore your beliefs and ways of thinking and as you
think over some of the troubling experiences that you have had in your past. Sometimes, it can
be quite daunting to seek for help but I can assure you that I always provide a safe environment
to my clients. My clinic is free from any form of judgment and very conducive to healing. My
goal is to foster professional connection based mutual respect, trust and care.

22. The End
For more details, please visit:
• https://mypsychotherapist.ca/services/cognitive-behaviour-therapy/
• https://mypsychotherapist.ca/life-coaching/
• https://mypsychotherapist.ca/services/mindfulness-training/