Cognitive Behavioral Therapy: What It Is and How It Works

Cognitive Behavioral Therapy is one of the most popular methods to treat several mental health concerns. Owing to its practicality, CBT has assisted millions in coping with anxiety, depression, trauma, and so much more. But what goes on behind the scenes? We’ll explain.

What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy (CBT) is based on a fundamental yet complex concept: a person’s thinking shapes how they feel and behave. Because of overly negative thought patterns, distorted thinking is common. CBT helps to pinpoint and counteract these negative thought patterns, which results in better emotional control and constructive behaviors.

Rather than delving into one’s childhood, CBT looks into what is happening around them and how to improve it. It is goal-oriented, short-term, and highly organized.

Where Does CBT Come From?

CBT as a practice came into existence in the 1960s with psychiatrist Aaron Beck. Upon encountering a number of patients struggling with depression, he noticed that they had some of the most irrational self-talk. Instead of applying traditional talk therapy, Beck created a system that enabled patients to identify and change their thought processes.

It is apparent that CBT, or Cognitive Behavioral Therapy, has received global recognition and adoption today both in individual and group settings. There is no denying the fact that it continues to adapt with new evidence being discovered validating its efficiency.

Primary Notions of CBT

CBT functions with a few key concepts in mind.

• Emotions, thoughts and actions are interdependent. The words we think affect our emotions, and our emotions determine our actions.
• Thought patterns are formed and can feel habitual. In time, certain thoughts can feel like they are true even though they are actually not.
• Practicing and repeating the recognition of thoughts can lead to changes. Learning to identify and counterclaim damaging beliefs is a skill that can be achieved.
• Actions strengthen perception. Negative thoughts will remain unmoved unless there is a disturbance to avoidance, self-sabotage or procrastination.

Through these interrelationships, CBT enables you to manage your emotions and attain psychological wellness.

Patterns Of Thinking Conceptions Of CBT Works With

One of the main parts of CBT is recognizing and correcting “cognitive distortions,” which are negative thought patterns. Some of the most common are mentioned below:

• All-or-nothing thinking: Perfectionist thinking where failure is not an option for example: “If I’m not perfect, I’m a failure.”
• Overgeneralization: Making assumptions about one single event that depicts an ongoing pattern. For example: “I failed once, so I’ll always fail.”
• Catastrophizing: Exaggerating an expected outcome; hoping for the worst-case scenario.
• Labeling: Stereotyping yourself or others in a negative light, such as “I’m worthless.”
• Mind reading: Assuming the thoughts of others and often they are untrue or in a negative manner.

Seeing these distortions is the first step to changing them, and CBT provides ways to do just that. Adjusting and identifying the thought patterns provides cognitive restructuring.

What Happens in a Session of CBT?

Most CBT sessions are formal and follow a set format. You collaborate with your therapist to figure out the challenges, set a problem, or devise a plan to achieve that.

The following are some things you can see.

1. Assessment and Goal Setting

The gathering of the information step is the first one in all sessions. You will discuss problems which are concerning you at that point. Your therapist will most likely use questionnaires to obtain information and understanding.

1. Recognizing and Tracking Thought Processes

You will be taught how to monitor your thoughts, particularly during stressful periods. Tools like recording your thoughts assist in capturing what you are thinking and how your thoughts influence the song, your feelings and your actions.

1. Challenging and Testing the Accuracy of Negative Thoughts

Through guided questioning, you will verify the accuracy of your thoughts and search for plausible alternatives.

1. Behavioral Experiments

You may take on new behaviors or situations that are uncomfortable, like going to a social gathering, making a tough phone call, and then thinking about what happened.

1. Assignments Outside of Sessions

Practicing skills outside of therapy sessions is vital to making progress. You may have to write in journals, fill out worksheets, or perform certain actions between sessions.

Which Conditions Can Benefit From CBT?

CBT is incredibly flexible. It works successfully concerning a number of mental conditions, including:

• Depression – Encountering feelings of worthlessness, hopelessness, and self-criticism.
• Anxiety disorders – Including social anxiety, panic disorder, and phobias.
• Post-traumatic stress disorder (PTSD) – Dealing with traumatic experiences systematically and safely.
• Obsessive-compulsive disorder (OCD) – Helping with obsessive thoughts and compulsive actions associated with the disorder.
• Addiction and substance abuse – Recognizing different triggers and ways to cope more healthily.
• Eating Disorders – Helping examine destructive concepts regarding food, weight, and body image.
• Anger Management Issues and Impulse Control – Developing preemptive pause-and-think methodologies.

Because CBT is used across various cultures and age groups, it’s possible to find it implemented in schools, hospitals, rehabilitation centers and even prisons.

What Makes It Work

CBT has many strengths, but the most relevant is the real-life application of the skills it teaches. You cannot fully depend on your therapist anymore; rather, you take a more involved role in your recovery.

A Practical Approach

You won’t find CBT hugging the couch and wallowing in self-pity or idle chatter. Applying directly actionable effective measures is the name of the game. CBT gets you to the finish line by teaching panic breathing techniques, the ability to speak to oneself, and many more.

Quantifiable

CBT allows for a tangible gauge of progress, which in turn keeps motivation high. Mood journals or anxiety measuring scales provide proof that validates effort put in.

A Strategy For The Next Generations

The techniques you learn in CBT will stick with you even if therapy has ceased, making you more equipped to face future stressors, setbacks, or emotional turmoil.

Tips To Improve Your CBT Experience

Beginning therapy can be a daunting task, but with CBT facilitating a client’s journey, it can be straightforward. Here are some tips to optimize your experience:

• Show up – Remain in proactive contact with your therapist through scheduled sessions.
• Be honest – Being honest allows the therapist to give you the support you need.
• Be proactive – Change occurs when you actively engage yourself.
• Positivity – Step forward or stay still; every step taken matters.

As much as effort, support, and the right encouragement greatly foster change, it does not happen spontaneously.

Searching For The Correct Therapist

While on the hunt for a CBT therapist, pose these queries to your potential therapist:

• Do you specialize in treating my specific condition?
• What training do you have in CBT?
• How many sessions do you usually recommend?
• Do I have to do any exercises or step-by-step assignments?

You must get the right fit. Here at California Mental Health, for instance, our trained CBT therapists aim to care for and assist in relation to the individual’s needs. Be it anxiety, depression, or feeling stagnated, we assist our clients with confidence in moving forward.

Final Takeaways

Therapies are often seen as a ‘checkup’ in one’s routine. CBT, short for Cognitive Behavioral Therapy, is one of the many therapies that focus on changing someone’s thought process as a way to assist with their mental health issues. This will not be going out of fashion anytime soon as it has proven results.

If you or someone you know is in need of therapy, reach out to friendly staff by calling California Mental Health. Remember that it’s never too late to seek help.