Negative thoughts can feel loud. They can play again and again in your mind. This is called rumination. It can make you sad, worried, or tired. Cognitive Behavioral Therapy, or CBT, helps stop these thoughts. We are Doria Therapeutic Group, PLLC. We help people feel better with caring and proven tools.
What Is CBT?
CBT is a kind of talk therapy. It helps you notice your thoughts. Then it helps you change them. The goal is to feel calmer and happier. CBT is short and focused. It teaches steps you can use every day.
Why Negative Thoughts Happen
Thoughts can be quick. Sometimes they are not true. They come from worry, stress, or old habits. When you repeat a thought, your mind believes it more. That is how small worries grow big. CBT shows you how to catch those thoughts before they grow.
How CBT Helps
CBT teaches three big steps:
- Catch the thought.
- Check the thought.
- Change the thought.
Catch: First, notice the thought. Say it to yourself. “I am not good enough.” This is just a thought. It is not a fact.
Check: Ask simple questions. Is this true all the time? What proof do I have? Are there other ways to see this?
Change: Find a kinder thought. For example, “I tried my best,” or “I can learn.” This new thought feels better. It does not erase hard feelings, but it helps you feel safer.
Easy Things You Can Try
Here are small steps you can take. They are simple and work with CBT ideas.
- Name the Thought. Say the thought out loud or write it down. This makes it less scary.
- Count the Evidence. Say two quick things that show the thought might be wrong.
- Make a Kind Answer. Pick a gentle sentence to say back.
- Breathe Slowly. Breathe in for four counts. Breathe out for four counts. Do this three times. It calms the body.
- Do One Small Thing. Move your body for one minute. Stretch, walk, or clap. Action helps break the thinking loop.
Do these steps often. Practice helps the brain learn new habits. These habits push out the old, loud thoughts.
How We Help At Doria Therapeutic Group, PLLC
We meet each person where they are. We listen with care. Our therapists use CBT and other proven methods. We make a plan that fits you. You are not a number to us. You are a person with a story.
Our services include one-on-one therapy for adults, teens, and children. We also offer couples therapy to help partners talk and solve problems. Families can come together in family therapy. Group therapy lets people learn with others. Each service uses kind, clear steps. We build trust and work together to set real goals.
If you are worried about negative thoughts, we teach steps you can use at home. We practice them in sessions. Our therapists guide you. We cheer for your small wins. That helps big change happen over time.
What to Expect In A CBT Session
You talk about what upset you. The therapist helps you spot the thoughts. Then you try a small exercise. You may get a simple homework task. Homework helps you practice outside the session. It is simple. It might be writing one thought and a kinder answer. Over time, these tasks make the loud thoughts quieter.
When CBT Works Best
CBT works well for many people. It helps with worry, sadness, stress, and many hard feelings. It works best when you try the steps often. You do not have to do it alone. We are with you each step.
Sometimes you may need more time or more support. That is okay. We can add other care or try different tools. Our goal is to help you feel steadier and safer in your mind.
Tips for Parents and Caregivers
If you care for a child or teen, you can use CBT steps with them. Keep language gentle. Praise effort. Help them name thoughts and make kind answers. Do a short breathing practice together. Little steps from adult’s help kids learn well.
When to Ask For Help
If thoughts feel too big or you feel stuck, reach out. If you think of hurting yourself, get help right away. You can call a trusted person or a health line. We are here to help you find safety and hope.
Closing Thoughts
Negative thoughts can seem never-ending. CBT gives simple tools to slow them down. Catch the thought. Check it. Change it. Practice small steps every day. We at Doria Therapeutic Group, PLLC walk with you. We listen. We teach. We help you build new habits that bring calm and strength.
If you want help, you can contact us. We will work together to make your thoughts kinder and your days brighter.
FAQs
Q. What is CBT?
CBT is talk help. It teaches you to spot worried or sad thoughts and change them.
Q. How does CBT stop endless bad thoughts?
First, you catch the thought. Then you check if it is true. Last, you choose a kinder thought. Doing this helps the mind calm down.
