Previously, therapy wasn’t something that was widely talked about. Thankfully, in recent years, the world has become a lot more accepting of how beneficial therapy can be.
Cognitive Behavioral Therapy, also known as CBT, is one of the most common and widely used forms of therapy in practice. This approach is what is typically depicted in many different television shows and movies. It’s a technique that combines two different types of therapies: cognitive therapy and behavioral therapy. This traditional form of talk therapy allows individuals to explore deeper into themselves to improve their overall mental health and wellness.
During CBT therapy, individuals will address any negative behaviors, emotions, and thoughts that they’re experiencing. Let’s learn more about how CBT works.
Identify Cognitive Distortions
During Cognitive Behavioral Therapy, therapists will work with their clients to help them identify any negative thought patterns they may be experiencing. All-or-nothing thinking, catastrophizing, and overgeneralization are common negative thought patterns.
Challenge Negative Thoughts
Once the negative thought patterns are identified, work will be done to challenge and change them. One of the main goals of CBT is to change negative thought patterns with thoughts that are more realistic and positive. During the challenging phase, a client will learn to question their own thoughts, think of alternative solutions, and practice positive self-talk.
Change Behaviors
Thoughts aren’t the only area that changes with the help of CBT. Behaviors are also considered. CBT works to help change the negative thoughts as well as the negative emotions that a person experiences. This is done with the help of implementing different strategies like exposure therapy or relaxation techniques.
Understand the Relationship Between Behaviors, Emotions, and Thoughts
CBT uses the ABC model, which stands for Activating-Believing-Consequencing. The ABC model is used to better understand the relationship that occurs between a person’s behaviors, emotions, and thoughts. The idea behind CBT and the ABC model is that a situation or trigger will cause negative thoughts to occur, which can then lead to specific negative behaviors and emotions. The idea behind these two approaches is that if a person can modify their beliefs, they can change and even improve their behaviors and emotions.
Implement Healthy Coping Mechanisms
While a lot of the work of Cognitive Behavioral Therapy is done within a safe and secure space with a therapist and client working hand in hand, some of the work is also done outside of a therapy session. Homework assignments are often given to clients so that they can practice the skills they learn during therapy in the real world. These homework assignments may include things like:
- Practicing different coping strategies
- Exposing themselves gradually to certain triggers
- Challenging negative thoughts
- Writing in a journal
How to Get Started
Cognitive Behavioral Therapy is an effective therapy option for treating anxiety, depression, and other mental health conditions. CBT is a collaborative therapy option where a therapist and their client will work hand in hand throughout treatment. A therapist will act as a guide to support and provide feedback to the client. Meanwhile, the client will take on the role of actively engaging in the therapy process. During the therapy sessions, a therapist will work with their clients to help them develop healthy coping mechanisms and improve their overall mental health and wellness. While other forms of therapy tend to focus on past events and interactions, CBT works to focus on issues that are happening in the present moment while teaching the necessary skills to implement long-term changes. As an experienced therapist, I can answer any questions you may have about CBT and how it can benefit you. Reach out today to set up an initial consultation.