Cognitive Behavioral Therapy (CBT) Calgary
Do you ever ask yourself: What if I could drop my bad habits, feel good about myself, and become the best version of myself? Here’s the good news: You can.
Curious about CBT?
Ever wish that you could change the way you think and perceive the world? Do you ever ask yourself: What if I could drop my bad habits, feel good about myself, and become the best version of myself?
Here’s the good news: You can. Everything listed above and more is within your control. You might just need help getting there. Have you heard of cognitive behavioural therapy? With CBT therapy, you can learn to accept what’s beyond your control and focus on what you can change. Specifically, your behaviours and how you react to difficult situations.
Curious about CBT therapy? Maybe you want to know what you can expect during your first appointment. Or how this type of therapy differs from others. Here, we explore everything you need to know about CBT therapy, including our approach.
What is Cognitive Behavioural Therapy (CBT)?
CBT therapy is based on the idea that the way we think and feel determines how we act. This therapy empowers you to better cope with stressors and is commonly used to help with depression, anxiety, trauma, and self-esteem concerns to improve overall well-being.
How do you react to negative experiences, both emotionally and behaviourally? In a stressful situation, we react in mere seconds. Our minds move fast, but if you slowed down your thoughts, you’d notice something like this: Thought patterns affect feelings, affect behaviours. Negative thought patterns can become so ingrained that it’s hard to notice them.
When you become aware of your habitual thinking patterns and begin to challenge your negative thoughts, you change the way you feel and how you interact in the world. This is what CBT therapy is built on. A fundamental part of CBT therapy is awareness. You work backward from your behaviours to understand why you act the way you do; reflecting on previous situations, triggers, and stressors gives you the opportunity to learn from these events and react in a more constructive way in the future.
Consider all the factors in your life that impact your feelings and emotions, including your relationships, home life, career, and current stressors. You’ll learn to develop positive thinking patterns, knowing that while these factors still exist, you can untangle your knee-jerk thoughts and, as a result, progressively change your behaviour.
A few examples include:
- Identifying what causes you to feel stressed, anxious, or afraid
- Learning new problem-solving skills to cope with negative emotions like anger, sadness, fear, shame, and guilt
- Developing a greater sense of confidence and self-esteem
Another fundamental of CBT therapy is control. In life, we can’t always control our circumstances. You’ve probably heard this quote before: “You can’t change how people act, but what you can change is how you react.” – Bonnie Hammer. You can empower yourself by focusing on what you can control. Change the way you experience and react to life with CBT therapy.
How CBT Works
CBT therapy is based on the principle that thoughts, feelings, and behaviours are interconnected—a relationship often described as the “thought-feeling-behaviour triangle.” When one part of this triangle becomes negative or distorted, it can affect the other two, creating a loop that feels hard to escape.
- In your CBT therapy sessions, you’ll identify the specific thoughts and behaviours causing distress.
- Your therapist helps you challenge negative patterns, teaches techniques to shift your mindset and behaviours for a healthier outcome, and assigns you “homework” opportunities to implement these techniques in your daily life.
- Unlike some other therapies, CBT therapy is goal-oriented and practical, focusing on actionable changes that improve your life today.
Real-Life Applications
Think about the last time you felt overwhelmed by work deadlines or avoided a conversation with a friend, partner, or loved one because it seemed too hard. CBT therapy equips you with tools to reframe your thoughts (“I can’t do this” becomes “I’ll take it one step at a time”) and take action instead of shutting down.
Imagine CBT therapy as untangling a messy knot or rewiring a faulty circuit. The process is deliberate, but the results can help life flow more smoothly. Each session equips you with more tools to tackle stressful situations in your life, creating an iterative process where you can witness real improvement and change over time.
What Makes CBT Unique?
CBT therapy stands out because it’s not just about talking—it’s about doing. You’ll leave sessions with practical tools and strategies you can apply in your daily life. This “therapy with homework” approach ensures you’re always moving toward meaningful progress. You’ll understand the power you hold to shape your life and experiences, as well as the components that are outside of your influence.
It’s also incredibly adaptable. Whether you’re facing anxiety, insomnia, or low self-esteem, CBT therapy can be tailored to address your specific challenges. And it’s not just for those with mental health diagnoses—it’s for anyone who wants to feel more in control of their thoughts and behaviours.
Best of all, CBT therapy is grounded in science. Research consistently shows it’s one of the most effective therapies for a wide range of issues.
What Is the Purpose of CBT Therapy in Calgary?
CBT therapy is for anyone who wants to change how they think, react, and behave. You don’t need to be diagnosed with a mental illness to benefit from CBT therapy. You’ll learn how to change the way you react to difficult situations. And, you’ll also learn how to do this by yourself. This creates a sense of independence and self-sufficiency that empowers you. All of us deal with stressful situations; CBT therapy teaches you how to tolerate difficult emotions and alter your behaviour.
CBT Techniques
CBT therapy provides a variety of tools designed to help you manage life’s challenges.
- Cognitive Restructuring: Learn to spot and challenge unhelpful thoughts, like “I’ll never succeed” or “I’ll always be stuck in this situation,” and replace them with realistic, empowering alternatives.
- Behavioural Activation: Break free from avoidance patterns by taking small, purposeful actions, even when it feels hard.
- Mindfulness Integration: Stay grounded in the present, managing overwhelming emotions with clarity and calm.
Practical Examples
Picture using a thought journal to jot down your most persistent negative thoughts. Then, with the help of your therapist, you identify why those thoughts feel so powerful—and how to challenge their hold on you. Or imagine breaking a daunting task into bite-sized steps that feel manageable, giving you the momentum to keep going.
Empowerment Through Awareness
CBT therapy isn’t just about fixing what’s wrong—it’s about building self-awareness and resilience so you can handle whatever life throws your way. Studies show CBT can reduce symptoms of anxiety in 60-80% of patients, giving hope to those who feel stuck.
With counselling services, you can:
- Manage your emotions and thoughts with confidence
- Feel positive about yourself and relationships
- Find out how to cope with conflict
- Better communicate your thoughts to others
- Identify cognitive distortions and challenge them
- Confront thoughts and feelings instead of avoiding them
- Develop strategies and tools for stress management
- Change problematic behaviours and habits
What Can I Expect During CBT Therapy Sessions?
Is this your first time seeking counselling services? Here’s an overview of what to expect:
CBT therapy is a type of psychotherapy that emphasizes how to change your current situation. What circumstances in your life are actively causing you stress or anxiety? After identifying some of your challenges, your therapist will teach coping skills and strategies to deal with those situations.
Sometimes, it’s hard to view your habits and circumstances from another perspective. With CBT therapy, you gain insights from a professional therapist who can point out distortions in your thought patterns where feelings override logic and identify what you can do to make lasting changes.
Your First Session
Starting therapy can feel like a big step, but knowing what to expect can ease some of that nervousness.
In your first CBT therapy session, you’ll:
- Collaborate with your therapist to set clear, achievable goals.
- Identify immediate stressors or challenges you want to tackle.
- Leave with an actionable technique to try before your next session, like practicing guided imagery or keeping a journal to track your thoughts, behaviours, or emotions to identify patterns or triggers that need addressing.
Sessions are always tailored to your comfort level, creating a judgment-free space where you can explore and grow. Many clients say they leave their first session feeling lighter, with a new perspective and a sense of hope.
Virtual or In-Person Counselling
We want to make your session as comfortable and convenient as possible. If you prefer online counselling, we do offer virtual sessions.
If you live out of town or you can’t make it to the office, we bring our services to you through video counselling. You can receive your treatment from the comfort of your home. If this is something you’re interested in, let us know.
Contact One Life Today
Ready to make a change in your life? At One Life Counselling & Coaching, we make therapy and counselling services approachable. We offer CBT Therapy to help you learn skills that empower you to cope with tough situations and change your behaviours.
Change begins with a willingness to take the first step. If you’re ready to challenge your thinking and behaviours, we can help guide the way.
Our office is open 7 days a week, including evenings and weekends. We offer appointments without long waitlists. When you’re ready, we’re ready.
Frequently Asked Questions About CBT Counselling in Calgary
How do I prepare for CBT?
To get the most out of your treatment, it’s best to be as honest with your therapist as possible. Ask yourself: What behaviours am I seeking to change? What situations do I need help coping with? Understandably, this can be difficult. Remember that therapy is a supportive environment; you will be heard without judgment and treated with respect. We recommend coming into your treatment with a goal in mind. Then, your therapist can design a treatment plan to set goals, target certain behaviours, and achieve your desired outcome. If you’re looking for examples, here are a few:
- I need help managing stress caused by work.
- I’m going through a difficult divorce, and I need help coping with my emotions.
- I want to change my problematic behaviours or unhelpful thinking patterns.
What is the difference between CBT and DBT?
There are several key differences between CBT and DBT. Namely, CBT focuses on changing negative thought patterns, while DBT aims to help emotional regulation and improve distress tolerance. Individuals living with Borderline Personality Disorder or severe depression benefit more from DBT, which is effective in reducing substance abuse, suicide attempts, and self-injury. Further, DBT is generally more focused on interpersonal relationships and communication with others compared to changing thought patterns.
At One Life, we offer both types of behavioural therapy and encourage you to connect with us to determine which path would be the best for your needs.
Is CBT worth the money?
Therapy of any kind is an investment in yourself. If you want to see real change in your life that starts at the source, then yes. While our therapists can help establish a strong understanding of patterns and behaviours, it’s important to note that the value and, by extension, cost of therapy are about more than money. You must also invest time and effort into your sessions and the homework assigned to apply to your everyday life, which may feel taxing at times. However, that also means the “worth” you get out of your CBT Therapy sessions is completely within your control.
How many sessions of CBT are needed?
Without an assessment of your needs and understanding of your current situation, it’s not possible to determine the exact number of sessions required for CBT therapy. We recommend front-loading your counselling with weekly or bi-weekly sessions to get your momentum going in the first few months. This will help establish a clear path and defined rhythm that works best for your unique needs.
Does CBT work for anxiety?
Absolutely. Anxiety influences the way you think and your behaviour, two main aspects addressed in CBT therapy sessions. While each and every person experiences anxiety from various stressors, the fundamental way the brain processes these events is remarkably similar. CBT works in a multi-pronged approach, supporting the dismantling of triggering or “bad” feelings and behaviours with the reinforcement of positive ones.
Rates and Insurance
Insurance & Fees
If using your insurance benefits is important, we can connect you with a therapist, individual counsellor or couples counsellor, whose services are covered by most insurance plans. Please confirm coverage with your provider before booking.
You can find more details about our rates and insurance coverage here.
Our standard fees follow the Psychologists’ Association of Alberta’s recommended schedule with one key difference: we offer 60-minute sessions instead of the typical 50-minutes giving you more time for support and reflection.
Contact One Life
Today
You don’t have to navigate this alone.
We can help connect you with psychologist or therapist who understands your experience and your needs.
“May your choices reflect your hopes, not your fears.”
— Nelson Mandela
CONTACT FORM
Ready for Change? Contact Us Today
"*" indicates required fields