Cognitive Behavioral Therapy (CBT) for Anxiety, Depression, and Addiction
As a mental health therapist Cognitive Behavioral Therapy (CBT) has been the gold standard in my field for working with clients with all types of mental health conditions to include anxiety, depressive disorders, and all addictions. CBT may be the most researched therapy modality with the most effective results and has been my primary modality for many years of practice. I mainly rely on CBT because it is evidence-based and more importantly because I have witnessed such positive results with my clients.
I have an eclectic approach, using the therapy modality that is most fitting for the individual. During my training and personal work as a breathwork facilitator, I have begun to incorporate many more aspects of somatic and nervous system regulation modalities in my work to include breathing techniques as well as Conscious Connected Breathwork group sessions. As I have shared in previous writings, I have already witnessed growth and change in clients after only one or two CCB sessions, which is quite amazing.
Integrating Breathwork and Somatic Therapy Techniques into Counseling
My goal currently is to incorporate breathwork and somatic processing consciously and consistently with the majority of my clients, especially when addressing trauma. As I am focusing on being more intentional in my work and examining the modalities I use in therapy and the effectiveness of each, I began reflecting on my “go to”, CBT, and what I appreciate about it and how it would work to combine challenging and reframing negative thought patterns with somatic work and breathwork. How would these flow together in theory and in practical application?
How Thoughts and Core Beliefs Shape Your Mental Health
One of my favorite sayings is “Change your thinking and change your world.” This has always resonated with me deeply, knowing that our perceptions and attitudes about external events or situations, are just that, our perceptions. And our thoughts are not reality, necessarily. We base our thinking or belief systems on our life experiences, our conditioning by society or caregivers and our personality types which are influenced by culture and sometimes intergenerational trauma.
Unbelievably our world view and perceptions of ourselves are statistically shown to be fully developed by the age of seven. Our brains are nowhere near fully developed at that young age! Therefore, our core beliefs which greatly if not completely determine our life choices, were ingrained by the time we were in 2nd grade. Of course, our life experiences and relationships as adults reinforce the core beliefs we have. Or do we choose the experiences and relationships that validate our long-held beliefs? Maybe both.
It really is no wonder we benefit by examining our belief systems and changing what is not serving us well or is in fact, self-defeating, for reaching our desired goals.
Conscious Connected Breathwork: Accessing Emotions and the Body
Breathwork on the other hand, although also works to change old patterns of negative thinking, it is not intentionally focused on our thoughts so much as it is our bodies and emotions. Listening to our” felt sense” within our bodies and relying on the power of our breath to help regulate our emotions then works to calm our minds to be present or mindful.
Within that stillness we have the opportunity to evaluate “What am I telling myself about this situation? This other person? Or myself?” In Conscious Connected Breathwork sessions we often hear, “Letting go of what no longer serves you.” We have to know what untruths we are telling ourselves in order to let those thoughts go and replace them with the truths that do serve us.
I really love these two mantras by Buddhist teacher and author, Shi Heng Yi: “I am the architect of my inner world” and “Everything I need is already within me.” We are responsible for our own thoughts and feelings, and we have what we need to make the changes we desire.
Combining CBT with Conscious Connected Breathwork for Trauma Recovery
To integrate CBT with Breathwork, a facilitator would begin a Breathwork session with a short activity of education on CBT and how to challenge our negative thoughts using a tool called a thought record. Having breathers identify a few thoughts they would like to change, such as “I am not worthy”, “I can never be good enough”, or “I am not capable of having a loving relationship.” The breathers would then challenge these statements or core beliefs, finding the reality of this thinking, and coming back with a restructuring of the thought.
For example, for the thought of not believing worth, they may challenge the thought with, “As a human being I am worthy, and I have strengths to share with others.”
It should be noted that this often is not a simple process since we have a cognitive knowing and an emotional knowing…which the latter is a tougher battle to overcome. Since the forming of core beliefs often happens in trauma situations, the thoughts may be embedded into our bodies.
Bessel van der Kolk, in Body Keeps the Score states: “No matter how much insight and understanding we develop, the rational brain is basically impotent to talk the emotional brain out of its own reality.” This is where Breathwork comes in. With an opportunity to override the analytical cognitions, and instead delve into the emotions, processing and releasing, these thought patterns can be re-wired in the brain and body for lasting change. Throughout the Breathwork session the facilitator can reinforce this changed way of thinking using affirmations to support value and worth, for example.
Personal Experience: Healing Through CBT and Breathwork
This blog is based not only on my understanding (book knowledge) of how CCB and CBT work, but also on my personal experience with these healing modalities in my own life. I had felt deeply “stuck” with negative cognitions about myself, despite years of therapy. CBT has helped tremendously from whence I came, however, Breathwork (CCB), has not only helped me gain emotional and heartfelt knowing, but it has also allowed me to recognize the strength I have within me to change thought patterns that “no longer serve me.”
To truly know that my value and worth are not dependent on what I “do”, but simply on who I am. How freeing that is. I am happy to say this is only one of many thought patterns that have changed for me. The best is yet to come!
Want to Add Breathwork to Your Therapy Practice?
Ida-Marie trained with Unity Breathwork, completing one of the most comprehensive 450-hour breathwork trainings available. If you’re a therapist seeking certification, learn more about our internationally recognized, trauma-informed training here.
About the Author: Ida-Marie Hebrank, Psychotherapy
Master Social Work, CMSW, LIMHP, LADAC
Welcome to the beginning of a potentially transforming time in your life. The decision to seek therapy is both scary and courageous as it requires a person to be vulnerable with a perfect stranger. Every time I begin to work with a new person, I am always awed by the motivation and fortitude it takes to make changes in one’s life. To explore our fears, motivations, dreams, goals and strengths is not necessarily the norm of our society, however, to embark on this journey provides a significantly more fulfilled life.
I specialize in co-occurring disorders, or a substance use disorder combined with mental health concerns such as depression, anxiety or post traumatic stress disorder. I have experience working with serious mental illness such as bipolar disorder, psychotic disorders and personality disorders. I enjoy helping individuals explore ambivalence to change, moving toward recovery based actions.
I strive to provide a safe, comfortable place to share your concerns and emotions, giving the opportunity to challenge your thinking and change behaviors.
Find out more: https://www.psychologytoday.com/us/therapists/im-hebrank-psychotherapy-bellevue-ne/347808
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