Cognitive Behavioral Therapy 101
Cognitive Behavioral Therapy (CBT) isn’t a new concept; it’s been around for over 80 years. But, in recent years, it’s started to come back as a useful and reliable approach. In fact, it’s being hailed as highly successful in the way it provides day-to-day relief from many mental health issues.
Cognitive Behavioral Therapy 101
So, what is Cognitive Behavioral Therapy exactly? CBT is a blend of cognitive and behavioral therapy treatments that were developed in the 1960s by Aaron T. Beck. This type of psychotherapy is based on the belief that our thinking controls how our lives turn out. In other words, how we think (cognition), the way we act (behavior), and the way we feel (emotion) are all connected.
The main focus of almost every CBT session is on how to shift our thinking from negative to positive. It also aims at overcoming self-defeating behavior, which ultimately leads to recurring episodes of depression and anxiety. CBT can work on its own or in combination with other types of therapies. Either way, it helps us reduce our anxiety levels. More importantly, it teaches us various hands-on ways to deal with stressful situations.
The job of a CBT therapist is to try and get us to change our negative thought patterns to be more positive and hopeful. By changing our thinking, we can regain control over our lives. They encourage us to shift our mindsets for the better, regardless of what’s going on in our lives.
CBT is suitable for almost all types of mental and emotional health issues. Although, it’s more typically used to help treat the following:
Anxiety and mood disorders
Various disorders, such as PTSD, eating, or panic disorders
Depression
Anger management
Chronic fatigue
Certain phobias, such as agoraphobia
Cognitive Behavioral Therapy Goals
CBT has proven to be effective in allowing us to take charge of our lives, rather than letting external forces manipulate us. One way it’s proven its success is that it sets realistic goals. It also encourages clients to take an active part in therapy by directing their attention to the present instead of focusing on the past.
Check out a few other goals that you can achieve through CBT:
Recognize that you’ve become stuck in a pattern of unhealthy thought patterns
Turn negative thoughts into positive, more realistic ones
Make the right choices in difficult situations
Have faith in your ability to make good choices
Cognitive Behavioral Therapy Sessions
The beauty of CBT is that it doesn’t stick to one formula and try to apply it to everyone. It’s malleable and easily customizable.
Yet, every therapist has one aim in mind: to help their client achieve a certain goal. Depending on the situation, SMART goals for example, maybe be especially helpful:
Specific to you and the current events happening in your life
Measurable goals need to be broken down into elements you can gauge and assess weekly
Achievable goals are those that get you out of your comfort zone while still being possible to do
Realistic goals give you a practical target to strive toward and help contribute to what you want to achieve in life
Time-bound goals have a start and completion date so you can learn how to divide your time wisely and get more done.
Here’s a general outline of what you can expect to happen in a CBT session:
Check the overall mood
Review events of the previous week and identify negative thoughts, or “triggers”
Talk about the assigned ‘task’ including which goals were met and which weren’t
Discuss how to reshape thinking patterns that may be contributing to the problem
Set a new set of goals for the upcoming week
Assign a new ‘task’
Cognitive Behavioral Therapy Pros and Cons
We’ve seen how CBT is effective and can be useful in treating many mental health issues. Yet, as with everything, it has its benefits and drawbacks.
Pros
Is considered to be short-term compared with other forms of therapy
Works great in cases where medicine, like antidepressants, doesn’t work by itself
CBT techniques are available in different formats, such as self-help books, group therapies, and apps
Teaches practical coping methods that you can apply in everyday life, both during and after treatment
Cons
Isn’t suited for those with learning difficulties or complex mental health issues
Doesn’t delve into past problems, which could be the underlying cause of the problem
Regular CBT sessions and ‘tasks’ can be time-consuming
Involves facing your anxiety, which can be difficult for some people
Cognitive Behavioral Therapy has become a highly sought-after treatment method. It’s suitable for many mental health issues because it can be customized to each client’s individual needs. If you are interested in learning more or you’re finding yourself stressed, overwhelmed, anxious please feel free to email/call me for a free, no obligation, consultation.
Remember, you deserve to have the life you want!
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