Cognitive behavioral therapy (CBT) can help people of all ages manage emotional and mental health struggles, but it can be particularly helpful if you’re navigating life with a chronic health condition like substance use disorder (SUD). CBT doesn’t erase life’s challenges, but it can help you respond to curveballs in healthier ways.
In this blog, you’ll get a clear look at what CBT is, how it works, what it looks like at St. Gregory Recovery Center in Iowa, and how to make the most of your time in therapy.
What is Cognitive Behavioral Therapy?
CBT teaches you how to look at your thoughts differently and take action that feels more helpful instead of harmful. It helps you stop the loop of negative thinking and self-defeating habits that can keep you stuck. But attending CBT sessions means showing up for a goal-focused partnership. Your therapist may give you self-monitoring homework to track patterns, then help you come up with better ways to respond.
Therapists who practice CBT also work off the idea that your SUD and all that comes with it can stem from biology, past experiences, or your current environment, rather than just substance use or a personality trait alone. The idea is that your beliefs and emotions are complex, and CBT helps break them down into three parts:
- Thoughts: the things you say to yourself in your mind
- Physical sensations: how your body responds in stressful moments (like a racing heart or sweaty palms)
- Behaviors: the things you do (or avoid doing) in response to your thoughts and feelings
When you work on all three, you may gain emotional tools you can actually use, like:
- Mindfulness: learning how to notice your thoughts and feelings without judgment
- Exposure: gently facing what scares you, one step at a time
- Cognitive restructuring: identifying distorted thinking and replacing it with more balanced thoughts
How Long Do You Stay in CBT?
CBT can be short-term, lasting anywhere from 12 to 16 weeks, but it can last as long as it remains helpful to you. You can meet with your therapist once a week, but some clients may attend more frequently, especially when in treatment and working with a condensed timeline.
How St. Gregory Recovery Center Approaches CBT
At St. Gregory Recovery Center in Iowa, CBT plays a central role in both residential treatment in Bayard and our intensive outpatient program (IOP) in Des Moines. Our approach is all about helping you connect your emotions, thoughts, and actions to create sustainable change. Our therapists help you pinpoint where things feel stuck and offer practical strategies to shift your thinking, helping you manage symptoms of anxiety, depression, and PTSD.
In the early weeks, you’ll begin learning how certain thought patterns may lead to self-defeating behaviors, including those tied to substance use or go-to coping mechanisms that no longer serve you when things get too overwhelming.
Here’s a general breakdown of our CBT timeline:
- Three months into participating in regular CBT sessions, you could gain a stronger understanding of your triggers and new tools to manage them.
- By the 6-month mark, CBT may become second nature—your ability to pause, reframe, and respond to challenges typically grows.
- By the 1-year mark, you may find that the emotional storms that once knocked you off balance no longer hold the same power.
Tips For Making CBT Work For You
Going into your sessions with realistic expectations and an open mind can help you get the most out of CBT. Here are a few ways to help you stay engaged and get results:
- Give it time. CBT isn’t instant. Progress might feel slow during some weeks and faster during others. Most people need 12-20 sessions to see lasting change, but your timeline may look different. What matters most is that you keep going.
- Be honest with your therapist. Your therapist can only help you with what they know. Try to speak openly about what’s bothering you, even if it’s uncomfortable. Therapy is your space to tell the truth without judgment.
- Try to avoid getting defensive. Sometimes your therapist may challenge a belief or behavior you’ve carried for a long time. This can bring up big feelings. Take a breath and remember that CBT is all about challenging beliefs.
- Journal your progress. Writing things down helps you see how far you’ve come. It can also help you notice patterns you may want to bring up in sessions.
Explore Cognitive Behavioral Therapy in Iowa
CBT might not change everything overnight, but it could offer a new way forward. From understanding your thoughts to making new choices, CBT may help you take small steps toward better, substance-free mental and emotional well-being. At St. Gregory Recovery Center, you’ll find evidence-based therapy designed to support your healing at every stage. Whether you’re just beginning or restarting your journey, know that therapy often works best when you stick with it in a supportive environment. Contact us today to get started.
