Do you ever feel trapped in a cycle of negative thinking—whether it’s doubting your abilities, feeling constantly anxious, or believing you’re not good enough? If so, you’re not alone. Many people struggle with these unhelpful thought patterns, and they can have a significant impact on your mood, behavior, and overall well-being. But the good news is that you don’t have to stay stuck. Cognitive Behavioral Therapy (CBT) is a proven, effective treatment that can help you break free from these negative patterns and start living a more balanced and fulfilling life. At can anxiety cause coughing, psychologist Natalia Rojas, LMHC, NCC, uses CBT to help individuals identify, challenge, and change negative thoughts, ultimately leading to improved emotional regulation and healthier behaviors.

What is CBT?

CBT is a structured, goal-oriented therapy that focuses on the relationship between your thoughts, feelings, and behaviors. The basic idea is that your thoughts influence how you feel and act—and by changing your thinking patterns, you can improve both your mood and your behavior.

The process often involves:

1. Identifying Negative Thoughts: This includes automatic thoughts or distorted thinking patterns like catastrophizing (expecting the worst) or overgeneralizing (seeing a single setback as a permanent failure).

2. Challenging Unhelpful Beliefs: Once you identify your negative thoughts, you learn to question their validity. Are they based on facts, or are they exaggerated? What’s the evidence for and against these thoughts?

3. Replacing Negative Thoughts: The goal is to replace irrational or unproductive thoughts with healthier, more realistic alternatives. This doesn’t mean just “thinking positive”—it’s about gaining a clearer, more balanced perspective.

4. Building New Behavioral Habits: CBT also focuses on changing behaviors that reinforce negative thoughts, such as avoiding situations that trigger anxiety or withdrawing from social activities due to low self-esteem.

How Can CBT Help You?

CBT has been proven to be effective for a wide range of mental health challenges, including:

• Anxiety: Whether you struggle with social anxiety, generalized anxiety, or panic attacks, CBT helps you manage your fears and anxieties by changing the thought patterns that fuel them.

• Depression: CBT helps you identify the negative self-talk and distorted thinking that contribute to feelings of hopelessness and sadness.

• Low Self-Esteem: CBT can help you develop a healthier self-image by challenging harmful beliefs about yourself and replacing them with more empowering thoughts.

• Stress Management: It teaches you how to break the cycle of stress by changing your reaction to stressors and focusing on practical problem-solving.

• Relationship Issues: By improving your communication and thought patterns, CBT can enhance your emotional connections and help you navigate conflicts more effectively.

Why Choose True You Psychotherapy?

At True You Psychotherapy, Natalia takes a holistic approach to therapy. She creates a safe, supportive space for you to explore your thoughts, emotions, and behaviors, guiding you toward lasting change. Her expertise in CBT is complemented by her commitment to treating each client as an individual, understanding your unique challenges and goals.

Whether you’re struggling with anxiety, depression, low self-esteem, or just feeling stuck, CBT can help you move forward with clarity and confidence.