An Intro to Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) is one of the most sought-after types of psychotherapy and has been scientifically proven to be successful in treating various emotional and behavioral issues. It works on the idea that thoughts, feelings and behaviors are interconnected and can be transformed through skills cultivated by a therapist.
Established in the 1960s by psychiatrist Aaron Beck, CBT is one of many therapeutic approaches that examine how the mind influences behavior. Studies have demonstrated its efficacy for treating various mental health conditions such as depression and anxiety.
The initial step in CBT is to recognize negative thoughts and beliefs that are causing you distress or interfering with daily life. Your therapist can assist in analyzing these patterns of thinking, which may involve writing down beliefs or observations about yourself and others in a journal.
Next, you and your therapist will work to alter those negative thinking patterns by challenging your thoughts and beliefs. Additionally, they can provide support in developing new strategies that can replace those unhealthy thoughts and behaviors with healthier ones.
Your therapist may also assist in setting achievable goals that you can work toward during sessions and between visits, which can be useful for developing more productive habits and behaviors. These could take the form of SMART objectives – specific, measurable, achievable, relevant and time-based.
Start with simpler tasks, such as practicing mindfulness meditation or reframing stressful situations in a less stressful light. Small steps can build confidence and reduce your stress levels simultaneously.
Learning new problem-solving abilities is another essential aspect of cognitive behavioral therapy. This can assist you in managing challenges that may be caused by life stressors or illnesses such as anxiety disorders, substance abuse issues, eating disorders and more.
Group therapy with other people experiencing similar difficulties or online resources that allow you to practice skills in a secure setting are two effective options for therapy. If you live in an area with few local mental health services or must travel for therapy appointments, this type of therapy may be especially beneficial.
The therapist can use techniques such as cognitive restructuring to assist you in identifying and changing negative thinking. You and your therapist will engage in question-and-answer style dialogues to gain insight into your thoughts and beliefs, so that you can begin to alter them for the better.
Some therapists utilize “dialogue work,” in which you and your therapist record conversations, thoughts, and feelings in a journal or notebook between sessions to keep track of progress. Role-playing is another common psychotherapy technique which helps develop social skills and enhance communication.