FAQs About CBT Therapy & CBT Counseling

How do I schedule a Cognitive Behavioral Therapy and CBT appointment?

You can schedule either in-person therapy at our Montclair office or online sessions (available in NJ, NC, FL, and UT)

• .📅 Book Appointment Online – All appointments must be booked online.

📍 Office location:

 Mountains Therapy

 51 Upper Montclair Plaza, Suite 18

 Montclair, NJ 07043

What is CBT therapy?

Cognitive Behavioral Therapy (CBT) in Montclair, NJ is a structured, evidence-based treatment that helps individuals identify unhelpful thoughts, challenge them, and build healthier coping skills. It is widely used for anxiety, depression, trauma, and many other mental health concerns.

Can I practice CBT on my own?

Yes. While professional CBT therapy in Montclair, NJ is most effective, you can practice skills like journaling, thought-challenging, and relaxation exercises on your own.

How do I practice CBT at home?

At home, you can:

• Keep a thought journal to track negative patterns
• Challenge unhelpful beliefs with evidence-based thinking
• Use relaxation and grounding techniques
• Practice problem-solving skills in stressful situations

Can you teach yourself CBT therapy?

Some people learn CBT basics from books or apps, but therapy with a licensed CBT therapist in Montclair, NJ ensures deeper progress, accountability, and tailored strategies.

Can I do CBT online for free?

Yes, there are free online resources and apps for CBT. However, structured CBT therapy with a professional provides better results, especially for moderate to severe symptoms.

How to do CBT step by step?

CBT generally involves:

1. Identifying unhelpful thoughts
2. Challenging and reframing them
3. Learning coping strategies
4. Practicing new behaviors
5. Reinforcing positive patterns

What are the 5 steps of CBT?

The five common steps are:

1. Situation – Identifying the trigger
2. Thoughts – Recognizing automatic thoughts
3. Emotions – Naming the feelings
4. Behaviors – Observing responses
5. Coping – Reframing and practicing healthier strategies

What is the 5-minute rule in CBT?

The 5-minute rule encourages starting a task you’re avoiding by committing to do it for just five minutes. Often, this breaks procrastination and builds momentum.

What are the 5 P’s in CBT?

The 5 P’s include: Presenting problem, Predisposing factors, Precipitating factors, Perpetuating factors, and Protective factors. These help therapists structure case formulations.

What are CBT techniques for anxiety?

CBT techniques for anxiety include thought challenging, exposure therapy, relaxation training, mindfulness, and problem-solving strategies.

What is a typical CBT session plan?

A CBT session in Montclair, NJ usually involves reviewing progress, setting an agenda, exploring thoughts and behaviors, practicing coping skills, and assigning homework.

What are the three questions for CBT?

CBT often uses three core questions:

1. What’s the evidence for this thought?
2. Is there an alternative perspective?
3. What’s the impact if I change this thought?

What are the coping skills of CBT?

Coping skills include reframing negative thoughts, relaxation strategies, problem-solving, journaling, and practicing healthier behaviors.



What are the 5 main types of coping skills?

The five include: problem-focused, emotion-focused, social support, meaning-making, and positive reframing.

What are the 4 categories of coping?

The four categories are: problem-focused coping, emotion-focused coping, avoidance coping, and meaning-based coping.

What are the 7 principles of CBT?

Key principles include: collaboration, structure, goal orientation, problem-focused, present-centered, evidence-based techniques, and skill-building.

What are the 5 elements of CBT?

The five elements often include: thoughts, emotions, behaviors, physical sensations, and environment.

When is CBT not useful?

CBT may be less effective when clients are not ready to examine thoughts, when deep trauma requires specialized approaches, or when issues stem more from systemic factors than thought patterns.

For whom doesn’t cognitive therapy work?

CBT may be less effective for individuals with severe cognitive impairments, untreated psychosis, or those unable to engage consistently in practice.

What are the negatives of CBT?

Some challenges include:

• It requires active participation and homework
• It may feel structured or rigid for some people
• It focuses on present issues rather than deep exploration of past trauma

What are the contraindications for CBT?

CBT may not be suitable for those in acute crisis, with severe memory impairments, or those resistant to structured interventions.

When don’t you need CBT?

You may not need CBT if your symptoms are mild and already managed with self-help strategies, lifestyle changes, or natural coping skills.

Why doesn’t CBT work for ADHD?

CBT may be less effective for ADHD if not adapted. People with ADHD often benefit from CBT combined with skills training, medication, and strategies tailored to attention challenges.

What is the meaning of cognitive behavioral?

Cognitive behavioral refers to the connection between thoughts (cognitive) and actions (behavioral). In therapy, this means identifying unhelpful thinking patterns and changing behaviors to improve mental health.

What is an example of cognitive behavior?

An example is thinking “I always fail at everything” after making a mistake, which leads to avoiding challenges. CBT helps reframe that thought into something more balanced, like “I made a mistake, but I can learn from it.”

What are signs of cognitive behavior?

Signs include automatic thoughts, self-talk patterns, and behaviors linked to those thoughts, such as avoidance, reassurance-seeking, or perfectionism.

What does cognitive behavioral look like?

Cognitive behavioral therapy often looks like structured sessions with thought records, worksheets, and practice exercises designed to challenge unhelpful thoughts and practice healthier behaviors.

What are cognitive behavioural skills?

These include identifying thought patterns, reframing negative beliefs, relaxation techniques, problem-solving, exposure exercises, and building healthier coping strategies.

What is cognitive behavioral activity?

A CBT activity could include keeping a thought journal, practicing a breathing exercise, or gradually facing a feared situation to reduce avoidance.

What is cognitive behaviour?

Cognitive behaviour is how thoughts influence feelings and actions. For example, believing “no one likes me” may lead to avoiding social events, reinforcing loneliness.

What are three examples of cognitive activities?

Examples include journaling, practicing mindfulness, and completing thought-challenging worksheets. These activities help increase self-awareness and build coping skills.

What are the three C’s in CBT?

The three C’s are: Catch it, Check it, Change it. This means noticing negative thoughts, checking them for accuracy, and changing them into more balanced ones.

What is an example of CBT therapy?

An example is working with a therapist to challenge anxious thoughts about public speaking, gradually practicing exposure to speaking situations, and learning relaxation strategies.

What is a CBT?

CBT stands for Cognitive Behavioral Therapy, a short-term, evidence-based therapy that helps people manage mental health concerns by changing unhelpful thoughts and behaviors.