“Men are disturbed not by things, but by the view which they take of them.” These words of Epictetus, recorded 2000 years ago, are as true today as they were back then. They are, in reality, the basis of Cognitive Behavioral Therapy, one of today’s most common methods of managing depression, anxiety and other emotional problems. In contrast to psychoanalysis, CBT is time-limited and includes real face-to-face interaction between patient and psychologist, instead of the impersonal, often lifelong relationship celebrated by such noted neurotics as Woody Allen and Richard Lewis.

Typically fifteen to twenty sessions with a licensed psychotherapist, spent in discussions involving a genuine change of mind, is often enough to improve self-esteem, depression, grief, anger and other negative mental states. Rather than dwelling on one’s problems, CBT shows patients how to consider them objectively, offering tools for isolating emotion from the thought process and learning to find useful ways to overcome the vicissitudes of everyday life.

Picking out the right psychologist for a particular patient requires a bit of research, but is really quite a straightforward matter. It can be as easy as searching the Yellow Pages or the internet for a CBT specialist, or soliciting recommendations from medical professionals, friends or your health insurance. Some Employee Assistance Plans offer counseling services by a few therapists from which to choose. Of course, a prospective patient must always check the credentials, education and background of any counselor before making a commitment to a treatment schedule and a trial session or two will display whether compatibility is a problem. If it is, keep looking until you find the one with whom you feel most comfortable.

Generally speaking, the process is quite straightforward. It starts off with identifying the issues to be addressed, then sharing your thoughts about them with your therapist. This step is followed by distinguishing and challenging any inaccurate or negative thoughts you have regarding the problem, while testing their validity. It’s important to understand the difference between fact and perception; just because your cognitive content was implanted in childhood does not make it correct. However, being habituated to certain beliefs and behaviors may be so deeply ingrained, letting go of them may be the most challenging part of your therapy and require the most work.

The work will generally include homework assignments like journaling and “self-talk”, along with group therapy sessions with other patients. Additionally, medication is often prescribed by the treating psychologist to help ease stress and other symptoms. All in all, Cognitive Behavioral Therapy is quickly becoming one of the most time and cost effective methods of improving mental health recommended by forward-thinking psychologists.