Our therapists offer cognitive behavioral therapy (CBT) in Worcester, MA

My go-to approach for helping people in PTSD/trauma therapy is cognitive behavioral therapy (CBT). I find the best benefit of CBT is that it provides individuals with practical tools and strategies to manage their symptoms, change negative thought patterns, and develop healthier coping mechanisms. CBT empowers clients with trauma by helping them understand the connection between their thoughts, feelings, and behaviors, and actively work towards positive change.

I teach:

• Grounding techniques: These techniques help clients stay connected to the present moment and reduce the intensity of distressing thoughts and feelings. For example, I teach clients the 5-4-3-2-1 method, which involves naming five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste.
• Mindfulness practices: Mindfulness helps clients become more aware of their thoughts and feelings without judgment. I often incorporate breathing exercises, body scans, and mindful meditation to help clients develop a greater sense of calm and control over their reactions.
• Emotional regulation skills: These skills help clients manage intense emotions. Techniques such as emotion labeling, distress tolerance exercises, and using a feelings wheel can assist clients in understanding and expressing their emotions more effectively.
• Self-compassion exercises: Trauma survivors often struggle with self-criticism and guilt. I teach self-compassion exercises, such as loving-kindness meditation and positive affirmations, to help clients develop a more nurturing relationship with themselves.
• Body-based techniques: Trauma is often stored in the body, so I integrate somatic approaches like progressive muscle relaxation, yoga, and grounding exercises that focus on bodily awareness and release of tension.
• Psychoeducation: Educating clients about the impact of trauma on the brain and body helps normalize their experiences and reduces shame. Understanding the physiological responses to trauma can empower clients and enhance their engagement in the therapeutic process.

I can tell a client is making meaningful progress when they engage in lifestyle changes such as practicing mindfulness and meditation, journaling, and writing about their thoughts, feelings, and experiences throughout the week with positive remarks. As they write about their experiences, they are able to communicate more and articulate their needs. Clients’ social and vocational skills begin to increase as well.

Clients can supplement therapy through:

• Creative outlets: Engaging in creative activities like painting, drawing, music, or writing can provide a therapeutic outlet for expressing emotions that might be difficult to verbalize. These activities can also serve as a form of relaxation and enjoyment.
• Building a support network: Spending time with supportive friends and family members can help clients feel connected and understood. Joining support groups, either in person or online, can also provide a sense of community and shared experience.
• Self-care practices: Prioritizing self-care is essential. This includes maintaining a regular sleep schedule, eating nutritious foods, and engaging in activities that bring joy and relaxation. Self-care helps clients build resilience and manage stress more effectively.
• Learning and education; Reading books, articles, or watching documentaries about trauma and PTSD can help clients understand their experiences better and feel less alone.

To prepare for their first CBT session, individuals can:

• Read or listen to a podcast to familiarize themselves with therapy topics.
• Call insurance companies to identify an insurance cover.
• Write down reasons therapy can benefit you.
• Acknowledge your strengths.
• Smile! You are ready!