Cognitive Behavioural Therapy
Cognitive behavioural therapy (CBT) is an evidence-based type of talk therapy. It's one of the most studied and well-known therapy models used worldwide, and it's been proven to be beneficial for people of all ages and presenting issues.
At its core, CBT focuses on the connection between thoughts, feelings, and behaviours. As you learn how to change your negative thoughts, you can improve your emotional responses and overall well-being. After completing CBT, you will have greater insight into your various triggers and behavioural reactions.
How Does CBT Work?
CBT works by identifying and changing negative thought patterns. Even if you don't realize it, you may be holding onto unhelpful beliefs about yourself or others. These beliefs can affect your well-being and cause significant distress in daily life.
Recognizing these negative thoughts is the first step toward changing these beliefs. Over time, you will develop more balanced thinking patterns, which can help you feel better. CBT can treat depression, anxiety disorders, chronic pain, eating disorders, post-traumatic stress disorder (PTSD), low self-esteem, intrusive thoughts, OCD, general emotional difficulties, and various mental health conditions.
What Happens During CBT Sessions?
CBT sessions are individually structured based on your therapy goals. You and your therapist will work together to establish a treatment plan that best reflects your needs.
These are some of the common techniques CBT therapists use in their practice:
Psychoeducation: Insight helps cultivate change, and psychoeducation refers to understanding the connection between thoughts, feelings, and behaviours. Psychoeducation also includes learning about cognitive distortions (unhelpful thinking patterns) and problematic coping strategies that may be keeping you stuck. Throughout treatment, you will learn more about your triggers and responses.
Identifying negative thought patterns: In CBT, it's important to learn how to distinguish unhelpful thoughts and the core beliefs maintaining them. You will gain awareness of how these thoughts contribute to psychological distress. Many people find that learning how to change these thoughts feels deeply empowering and motivating.
Cognitive restructuring: Cognitive restructuring is a CBT intervention that entails replacing negative thinking with more realistic beliefs. Over time, this can help you develop a more balanced perspective in managing various emotional challenges.
Skills training: CBT often includes learning specific coping mechanisms, like problem-solving strategies, assertiveness training, relaxation exercises, and self-esteem development. These skills can improve your self-esteem and help you better cope with everyday challenges.
Homework assignments: CBT therapists often assign homework to complete between sessions. These practical exercises reinforce the skills learned in the session and also encourage you to practice new ways of coping.
Exposure therapy: CBT may include exposure techniques that encourage you to confront fears or discomfort. All exposure is gradual and intended to help you feel less anxious about certain stressful situations in daily life.
Cognitive Behavioural Therapy in Fort McMurray
How to Start Cognitive Behavioural Therapy
Beginning cognitive behavioural therapy with Boreal Therapy Collective is easy and requires no referral. You can book your initial assessment here!
Understanding Length of Therapy and Treatment
Therapy sessions are 50-minutes long, with ten minutes set aside for record keeping. During your first appointment, your therapist will ask you questions to better understand you and your areas of struggle. This is known as an assessment. Depending on how much you share, the assessment phase can last anywhere from one to three appointments. The assessment is critical. It helps you and your therapist understand your goals, and it helps your therapist develop a treatment plan to support you in achieving these goals.
After the assessment is complete, treatment begins! In the treatment phase, you will learn more about CBT and will be introduced to a variety of skills to practice and implement to better manage your symptoms. Most people will have a therapy session every two weeks, and we recommend this for optimal treatment. Effective therapy typically takes somewhere between six to twelve appointments (for some more, others less). Many choose to continue therapy once formal treatment is complete. This is referred to as maintenance. People who do this typically have an appointment once every six to eight weeks. This is not a requirement and is a matter of personal choice.
Cognitive Behavioural Therapy at Boreal Therapy Collective
Who We Work With
At Boreal Therapy Collective, we support children, teens, adults, and families.
Where We Are Located
We’re located at 8530 Manning Avenue, Unit 104. You’ll find us in the Service Canada building (on the side of the building that faces the Clearwater River). To check out our space, click here.
Parking is located at the front and back of the building. The front parking lot is closer to us but tends to fill up quickly. There is also an empty dirt lot adjacent to our office that many use for parking. If you park at the back (where Service Canada is located), you can walk around the building to reach our office. To learn more about parking, click here.
Importantly, you do not need to be in town for treatment. We offer in-person and virtual therapy and our therapists are happy to provide whatever option works best for you!
Rates & Benefit Coverage
Sessions are billed at a rate of $200.00/hour. We offer direct billing to 25+ benefit providers. With your consent, we will always direct bill first. If we are unable to direct bill, you can pay via pre-authorized debit or credit card. You will be given a receipt once payment has been collected. For more information, click here.
