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Tag: thoughts

Cognitive-Behavioral Therapy

SUCCESS OVER STRESS

Cognitive-behavioral therapy (CBT) is a type of therapy that builds strategies for coping with negative thoughts, feelings, and behaviors. It is one of the most well-researched and effective types of therapy available.

CBT is based on the core principle that many psychological problems are due, in part, to faulty or unhelpful ways of thinking and behaving, but these patterns of thought and action can be changed.

Principles

CBT can be done in group or individual sessions with a licensed therapist. During these sessions, participants work to:

* Recognize distorted or unhelpful thoughts and emotional responses

* Identify destructive or unhealthy behaviors

* Learn skills to replace or modify these thoughts, emotions, and actions

While CBT is best initiated with a skilled psychotherapist, over time, the goal is for clients to gain coping skills that allow them to identify and change their own problematic thinking, emotional responses, and actions.

Common strategies

The exact strategy used in CBT sessions is individualized for each patient. Here are some common techniques and goals:

* Compare distorted thought patterns with reality.

* Understand the source of behavior and motivation.

* Use problem-solving skills to address difficult situations.

* Gain confidence in one’s abilities.

* Learn to face fears instead of avoiding them.

* Learn to relax and calm body and mind.

* Practice role-playing to prepare for tough interactions.

When CBT might be helpful

CBT can be helpful in addressing a wide range of psychological conditions.

* Anxiety

* Depression

* Substance abuse

* Addiction

* Marital problems

* Eating disorders

* Severe mental illness

* Obsessive-compulsive disorder

Getting started

* Talk to your doctor. They can refer you to a CBT licensed therapist in your area.

* Call your insurance company to find out your coverage and recommended providers.

* Ask friends and family if they have a therapist to recommend.

* If you are in crisis and need help right away, don’t wait-call 911 or 1-800-273-TALK for immediate support.

© American Institute for Preventive Medicine

January 23, 2026
Just Say No To Stressful Thoughts

Stress Management

When nagging thoughts or worries stand in the way of feeling good, a technique called thought stopping is an effective way to eradicate them. The trick is to recognize negative thoughts, then reduce their impact.

Here’s an example: You’re so distressed by a petty remark a coworker makes, you can’t concentrate on anything else, and you dwell on it for hours. Here’s what to do.

1. Isolate the stressful thought.

2. Close your eyes and focus on it briefly.

3. Count to three.

4. Shout “Stop!” (Or, if others are in earshot, imagine a stop sign, a flashing red light, or the word “stop” in bold letters.)

5. If the thought’s still present, repeat steps 3 to 5.

6. Resume normal activity, feeling better.

You can use this technique anytime you find yourself obsessed with negative thoughts. (If work problems dominate your thoughts, substitute an “off duty” sign for the stop sign in the exercise described above.)

© American Institute for Preventive Medicine

January 23, 2026

Tag: thoughts

Cognitive-Behavioral Therapy

Just Say No To Stressful Thoughts