Understanding CBT for Teens: A Guide to Feeling Better
Hey there! If you're a teen or know one who's been struggling - you may want to learn about cognitive behavioural therapy (CBT). CBT is helpful for many mental health conditions including stress, anxiety, and feeling low. It sounds fancy, but let's break it down in a way that's easy to understand.
What is CBT for Teens?
CBT stands for Cognitive Behavioural Therapy.
CBT is a type of talk therapy that helps you change the way you think and behave.
The idea is that our thoughts, feelings, and actions connect. This means that if we change our thoughts or actions, we can feel better.
Sometimes, our minds can get stuck in negative patterns, which can make us feel really bad. CBT helps us spot these patterns and change them.
The ABCs of CBT ( Source: Self-Help Toons)
How Does CBT Work?
Imagine your mind is like a garden. If you keep planting negative thoughts, like "I'm not good enough" or "Everyone hates me," those thoughts will grow like weeds and take over. CBT helps you pull out those weeds and plant healthier, more positive thoughts instead.
Here's how it usually works:
Identify Negative Thoughts. First, you'll learn to notice the negative thoughts that pop into your head. These are often automatic and can happen without you even realizing it.
Challenge Those Thoughts. Once you've spotted a negative thought, the next step is to question it. Is the thought really true? Is there another way to look at the situation?
Replace Negative Thoughts with Realistic Thoughts. Finally, you'll practice replacing the negative thought with something more positive or realistic. Over time, this helps change your mindset and helps you to feel better.
Why CBT is Great for Teens
Being a teenager can be tough. School, friends, family, and figuring out who you are can feel overwhelming. CBT is a great tool because it gives you practical skills to handle these challenges. It’s not about telling you what to do or how to feel but helping you find ways to manage your thoughts and emotions better.
Book a free consultation with us to learn how CBT can help. We will match you with a therapist in Ontario. Check if your parents’ benefits cover psychological services.
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What to Expect in a CBT Session
During a CBT session, you'll work with a therapist who will guide you through different exercises. These might include keeping a journal of your thoughts and learning worksheets. Sessions may involve behaviour exercises like role-playing. Therapy is a collaborative process. This means that you work together to figure out what works best for you.
7 Tips for Making the Most of CBT for Teens
Be Open. It’s important to be honest about what you’re thinking and feeling. Your therapist is there to help, not judge.
Practice. Like any new skill, CBT takes practice. The more you work on it, the better you'll get.
Be Patient. Change doesn’t happen overnight. It’s okay to take small steps and go at your own pace.
Set Goals. Work with your therapist to set clear, achievable goals. This helps you stay focused and measure your progress.
Stay Consistent. Try to attend all your sessions. CBT works best weekly so if your therapist or you cannot meet every week - it's best to postpone therapy. It's also important to do any homework or exercises your therapist gives you. Consistency is key to making progress.
Ask Questions. If you don’t understand something or feel unsure, ask your therapist. They’re there to help you understand the process and support you.
Celebrate Small Wins. Acknowledge your progress, no matter how small. Celebrating your successes can motivate you to keep going.
Common Questions About CBT for Teens
If you’re curious about CBT for teens, you’re not alone! Here are some common questions people often ask.
1. What problems can CBT help with?
CBT can help with a variety of issues, including:
Anxiety (including social anxiety, generalized, fears and phobias, panic attacks, and health anxiety)
Trauma and post-traumatic stress disorder (PTSD)
ADHD
Depression
Stress
Anger
Low self-esteem
Eating disorders
Obsessive-compulsive disorder (OCD)
Learn more about CBT for anxiety, ADHD, trauma and PTSD, and OCD.
2. How long does CBT take to work?
CBT isn’t a quick fix, but many people start to feel better after a few weeks. A course of CBT might last anywhere from 6 to 20 sessions. The exact length depends on your individual needs and goals. Most people will need 6-12 sessions.
3. Do I have to talk about my past?
CBT focuses more on the present and the future rather than digging into your past. It’s about identifying and changing current patterns of thinking and behaviour. But, your therapist might discuss past experiences if they are important to your current issues. If you are seeking therapy for a past trauma or PTSD, it will be important to talk about your past.
4. What if I don’t like my therapist?
It’s important to feel comfortable with your therapist. If you don’t feel a connection or think the therapist isn’t a good fit, it’s okay to talk about it. You may even consider finding someone else. The right therapist should make you feel heard and understood.
5. Is CBT hard to do?
CBT can be challenging because it asks you to think differently and try new things. However, it’s not about being perfect. Your therapist will guide you and help you practice. Remember, it’s a process and it’s okay to make mistakes.
6. Can I do CBT on my own?
While working with a therapist is often the most effective way to do CBT, there are also self-help books and online resources that can help you get started. Some people find these tools helpful, especially if they’re not ready or able to see a therapist.
7. Will my parents take part in my therapy?
This depends on your situation. Some teens benefit from having their parents involved. While others prefer to keep their therapy sessions private. Your therapist will discuss this with you and figure out the best approach.
8. What happens if CBT doesn’t work for me?
CBT is very effective for many people, but it doesn’t work for everyone. If you don’t find it helpful, there are other types of therapy and treatments available. Your therapist can help you explore other options. If you have tried CBT in the past and it didn't work, you may also want to try it again with a different therapist.
9. Can I use CBT techniques outside of therapy?
Absolutely! One of the great things about CBT is that it teaches you skills you can use in your everyday life. The goal is for you to become your own therapist over time, using the tools you’ve learned whenever you need them.
10. Is CBT safe?
Yes, CBT is a safe and widely used form of therapy. It doesn’t involve medication or any invasive procedures. It’s all about talking and learning new ways to think and act.
Connect with a Therapist for CBT for Teens
CBT is a powerful tool that can help you take control of your thoughts and feelings. It’s all about finding healthier ways to think and react to the world around you. If you're curious about CBT, talking to a therapist can be a great first step. They can help you decide if it's the right fit for you and guide you on your journey to feeling better.
Remember, it’s okay to ask for help. Everyone needs a little support sometimes, and there’s no shame in seeking out the tools that can help you live a happier, healthier life.
Book a Free Consultation to Learn More. Click the tab below to get started! Learn more about our teen counselling and therapists.
