What Is Cognitive Behavioral Therapy?
Cognitive behavioral therapy (CBT) is a type of psychotherapy that assists individuals in altering their thought patterns and behaviors. It has proven successful for treating mental health conditions such as depression, anxiety, and more. Created in the 1960s, CBT offers an alternative to more traditional forms of therapy like psychoanalysis.
Behaviorism is a psychological theory which suggests the mind can be understood through behavior analysis. It has its roots in psychologists like Ivan Pavlov and John B. Watson’s work, and it is frequently utilized for treating mental disorders.
At your initial session, your therapist will strive to gain an understanding of what you’re facing. They’ll ask questions and take notes so they can craft a treatment plan tailored specifically for you.
After each session, your counselors will provide you with tools to use between sessions to monitor your thoughts and behaviors. These could include habit tracking – keeping a daily journal of feelings and thoughts – as well as behavioral goals – setting specific objectives for yourself.
The therapist will assist you in recognizing and challenging negative thought patterns, replacing them with more optimistic, realistic perspectives. Furthermore, you’ll gain greater ability to manage emotions and stress more effectively.
Your therapist may suggest exercises and tasks you can do between sessions to practice the skills taught during therapy. These could range from writing down thoughts or developing new coping strategies to practicing breathing exercises or meditation.
Depending on your mental health condition, you may require multiple sessions of therapy in order to see progress. This holds true whether the therapy is individual or group-based.
After a few sessions, people can begin to see some improvement. But for long-lasting effects, you must continue doing the activities learned in therapy on your own. Although this may be challenging, it’s essential for overcoming negative thoughts and behaviors.
You can locate a certified cognitive behavioral therapist near you by searching online or asking your doctor. Many therapists offer sliding scale fees, making them affordable to fit into any budget.
Cognitive behavioral therapies come in a variety of forms, each focusing on altering current behavior or the past. While some are more personalized and aim to promote mental health, all share common principles and theoretical frameworks.
Rational emotive behavior therapy (REBT) is the most widely-used type of cognitive behavioral therapy and has been proven effective for treating mental health conditions like anxiety, depression, sleep issues, addictions and more. As a subtype of CBT, REBT aims to alter negative thought patterns.
Cognitive behavioral therapy also includes mindfulness-based cognitive therapy (MBCT). This type of therapy utilizes meditation and other techniques to alter how you think and interact with your environment, which can be especially helpful for those suffering from posttraumatic stress disorder and generalized anxiety disorder.