What to Expect from Cognitive Behavioral Therapy from a Counselor in Cincinnati

Finding the right therapist in Cincinnati can feel daunting. Looking for someone who specializes in cognitive behavioral therapy can be more of a challenge. Most therapists have some understanding and training in CBT, so it may be listed under their specialties, but not everyone has been trained in using a full course of CBT. Once you have found the right person, here is what you can expect when you start.

What to expect from a free consultation call with a CBT therapist in Cincinnati

A free consultation is simply a phone call to tell a prospective therapist what you are looking for, and to find out if it's a good fit. They should ask you for a brief overview of what you need help with, and then they should explain how they work. The therapist should explain what type of therapy they do, as well as the logistics about how often they meet, payment, and location.

This is a time to ask any questions and feel it out. If it feels like the right fit, you can go ahead and move forward with scheduling. If not, you can call a few more therapists to find the right one, or you can also ask this person if they know anyone who better meets your needs.

What happens in the first session of CBT?

In your first session, your therapist will gather your history and more specific information on what you're struggling with. You'll set some treatment goals so you know what direction therapy will go, and then your therapist will explain how cognitive behavioral therapy works. You should get some handouts and some homework for your first week to jump in to the work of CBT.

How long does cognitive behavioral therapy in Cincinnati take to work?

Length of therapy will depend on many factors, but generally a basic course of CBT for anxiety or depression can take around 8 to 12 sessions. When CBT is done “by the book,” you will have moved through the components enough to understand how it works, make changes, and get relief.

If more “stuff” comes up or there are complicated or longstanding problems, CBT can go deeper into these. Your therapist might also incorporate more techniques to compliment CBT. But for many people, a couple months of weekly sessions should really help.

Throughout CBT treatment for anxiety or depression, you will be doing homework assignments to bring to your next session. You'll review these with your therapist and learn new skills. As you make changes and implement new habits, you should be able to see your progress as you approach those goals you set.

If you're ready to try virtual cognitive behavioral therapy in Cincinnati, with online therapy in Ohio and Indiana, click here to schedule your free 15-minute consultation today. Or call/text 513-461-2045.

Dispelling Myths About Therapy: Insights from Your Trusted Anxiety Therapist in Cincinnati

When you're struggling with anxiety, depression, overwhelm, or burnout, finding help can be intimidating. Even if you know you need help, the process of finding a therapist can be so daunting it prevents you from finding someone. I'm here to bust some common misperceptions about mental health counseling so you can feel more confident in getting the help you need.

Myth 1: Limited Availability of Anxiety Therapists in Cincinnati

There is this idea that we have a shortage of mental health professionals, and not enough therapists to meet the need. However, I know several therapists who have immediate openings. So where does this idea come from?

Limitations in insurance coverage and access can be barriers, which is a problem created by the health insurance industry. That's a story for another day. But it's true if you must use insurance, your search might be more specific. There are still many therapists in network, it's just a matter of finding them. With telehealth, you can access therapists across the state.

If you have out of network benefits or the ability to invest in your treatment, many qualified therapists in Cincinnati do have availability. Unfortunately, we don't have one centralized directory so it can be hard to find them. There are a few online directories, but it seems every couple of years a problem pops up or things change and therapists migrate off of that directory.

So how do you find a counselor in Cincinnati? Search engines can help, so if you are searching for something specific like anxiety therapist in Cincinnati, websites for therapists who specialize in anxiety will pop up. Most of us are online, although there still are a few out there who get referrals from word of mouth without a web presence.

You can also ask friends, family, or medical professionals if they know any good therapists. I always recommend calling a few to do a quick phone consultation and see who you fit best with. And most good therapists can help refer you on if you're looking for something they can't offer, like a specialist. We have networks of therapists we refer out to, and I've never had a problem finding someone with availability.

Myth 2: Therapy is for People with Severe Debilitating Anxiety

Although we've come a long way, there is still a big stigma attached to mental health for many people. Or sometimes we dismiss or invalidate our own struggles, thinking therapy should be reserved for people who are struggling more than we are. But the truth is, even if you are still functioning with anxiety or depression, it doesn't mean you don't deserve help.

Many people come to therapy, or continue on after they get better, to work on personal growth or maintenance of their mental health. Psychotherapy can be super helpful for accountability and working on personal goals. I see many people who are functioning very well on the outside, but can use the support in an objective confidential space to process thoughts and feelings.

Myth 3: Anxiety Therapists Only Engage in Passive Listening

There's this myth from the old days that a psychotherapist will sit silently and take notes while you talk, quietly judging until maybe offering some advice at the end. That is not at all how most therapists work these days. The counseling relationship is collaborative, and you're seen as the expert in your own life. The therapist has had training and experience in helping people along in solving problems or processing feelings, but we are humans too and not any better than anyone else. A good therapist’s first response should be empathy for your struggle, and confidence that you can feel better.

It helps during the consultation to say what you're looking for in therapy. Some people really are needing someone to just listen. Others may want more direction or help with solutions. Therapy should be tailored to what you need, and this might change over time.

Myth 4: Alternative Methods Surpass the Expertise of an Anxiety Therapist in Cincinnati

Going to the gym or talking to friends is just as good as therapy, right? While those things are important and helpful, if you're still struggling then it might be time for therapy. The difference is that in therapy, that time is to only focus on you. Your therapist doesn't need you to reciprocate the friendship, and whatever you do in your life doesn't affect your therapist like it does your friends and family. We also process thoughts and consider different ways of looking at situations, practice new skills, and set specific goals to work towards. So while venting can feel better in the moment, therapy is about change.

The gym is great for coping and to boost your mental health overall, but it's not looking at your patterns in relationships, exploring what changes to make at work, or learning communication skills.

Rapid-fire Myth Busting: Insights from Your Anxiety Therapist in Cincinnati

Will my therapist judge me? If your therapist is judging you, they're not the right one for you. Most of us understand that we're all equally human, and your struggles are often a normal response to trauma or overwhelming stress, and not having enough support or coping skills. It's never a failing on your part.

Will I be in therapy forever? If you come to therapy with specific goals, your therapist should put those in the treatment plan so you can work towards them and plan for ending therapy. While you can choose to be in therapy long-term, if you aren't getting better then this is a conversation to have with your therapist about what else might be contributing and if anything needs to change.

Does going to therapy mean I'm crazy? Again this is stigma. Therapy is for everyone. Your therapist should be in therapy or have done work in therapy. We all have our “stuff.” There can also be a fear of disclosing scary things like intrusive thoughts or suicidal ideation. Any good therapist is going to want you to talk about these things, and understand that they don't make you “crazy.” Your therapist should tell you ahead of time what types of things will trigger something like a hospitalization so you can have informed consent, but also to know that you can be honest so your therapist can help you.

Ready to challenge misconceptions about therapy and reclaim control over your anxiety? Schedule your free 15-minute consultation with an experienced online anxiety therapist in Cincinnati today. Online counseling in Indiana and Ohio. Or call/text 513-461-2045.