Are you wondering about how you can learn better ways of coping with negative emotions? Are you wondering what CBT treatment can do for you and why you should push through with it?
In this blog, we will take you through an overview of what Cognitive Behavioural Therapy is and the several techniques used in it.
What Is Cognitive Behavioural Therapy (CBT)?
Cognitive Behavioural Therapy is a kind of psychotherapy that guides people to identify and change the negative thought patterns that have a destructive influence on their behaviours and emotions.
CBT combines cognitive therapy and behavioural therapy by identifying maladaptive patterns of thinking, emotional responses, or behaviours and redirecting them toward more positive patterns.
CBT focuses on intercepting the automatic negative thoughts that increase or worsen the emotional difficulty, depression, and anxiety people feel. Spontaneous or impulsive negative thoughts also have a significant effect on the mood.
How Do Talking Therapies Work?
In the process of talk therapy, patients will have to attend therapy sessions depending on the schedule that will be discussed between the therapist and the patient. During talk therapy, the therapist will guide the patient through talking about past trauma and psychiatric conditions in order to treat, evaluate, and diagnose several mental health conditions.
The therapist or psychologist will then help the patient slowly dissect those problems and slowly work through them verbally. This could also possibly create a path through disorders that might have caused disturbances in daily activities.
Is Cognitive Therapy Effective?
Studies have proven that cognitive therapy is indeed effective for treating and managing symptoms of depression and anxiety in both children and adolescents. It is also beneficial in treating conditions such as anxiety disorders, phobias, and obsessive-compulsive disorder. However, it is most effective when it is done alongside taking antidepressants or other medications.
What Do CBT Techniques Treat?
Cognitive Behavioural Therapy is a type of therapy that is efficient in helping people manage symptoms of several mental health conditions, such as:
- Depression
- Anxiety
- OCD
- Post-Traumatic Stress Disorder
- Attention-Deficit/ Hyperactivity Disorder
- Phobias
- Personality Disorders
- Eating Disorders such as bulimia, anorexia, and binge eating disorder
- Substance Use Disorders
CBT can also be beneficial in treating or helping manage bipolar disorder and schizophrenia if accompanied by medications. On the other hand, it can also help with non-psychological conditions such as:
- Insomnia
- Fibromyalgia
- Chronic fatigue syndrome
- Migraines
- Irritable bowel syndrome
CBT is also a powerful tool for people to learn how to work through specific issues in their day-to-day lives and life changes. There are several issues that can be tackled, such as relationship issues, marital issues, grief, problems at work and school, grief stress, or coping with a new medical situation.
Cognitive Techniques
The main principle of CBT is that the thought patterns we have can directly affect our emotions, which then can affect our behaviours. The techniques that your therapist will use in CBT will depend in several ways based on your goals and the issues you’re dealing with, including:
- Directly identifying the problems in your daily life.
- Awareness about your unproductive thought patterns and how they impact your life.
- Being aware of negative thinking and restructuring how it changes how you feel.
- Studying new behaviours and putting them into action.
Here are the techniques often used in CBT:
- Cognitive restructuring or reframing
- Guided discovery
- Exposure therapy
- Journaling and thought records
- Activity scheduling and behaviour activation
- Behavioural experiments
- Relaxation and stress reduction techniques
- Roleplaying
- Successive approximation
Behavioural Techniques
Several behavioural techniques are an important part of CBT. They are utilised to change negative thoughts and feelings as well as enhance overall emotional well-being.
Here are some examples of behavioural techniques used in CBT:
- Behavioural Action
- Graded Exposure
- Systematic Desensitisation
- Reinforcement and Reward
- Shaping
- Modelling
- Problem Solving-Training
- Time-Out
- Self-Monitoring
- Cognitive Restructuring
- Self-Instruction Training
Psychological Treatment
There are several psychological treatments associated with cognitive behavioural therapy. These psychological treatments are combinations of both cognitive and behavioural techniques that are designed to teach individuals how to manage their symptoms, build coping skills, and embody healthier thinking and behaviour patterns.
Here are some of the key psychological treatments in CBT:
- Cognitive Restructuring
- Behavioural Activation
- Exposure Therapy
- Mindfulness-Based Cognitive Therapy
- Problem-Solving Therapy
- Acceptance and Commitment Therapy
- Cognitive Behavioural Play Therapy
- Schema Therapy
- Interpersonal Therapy
- Relapse Prevention
CBT Exercises and Anxiety
CBT is known to be one of the most effective treatment options for anxiety because it guides patients to identify unhelpful thoughts and challenge toxic behavioural patterns that contribute to anxiety. There are a lot of CBT exercises for anxiety that address both the cognitive and behavioural components of anxiety. Here are some examples:
- Thought Challenging
- Daily Thought Log
- Graded Exposure
- Relaxation Techniques
- Mindfulness and Grounding Exercises
- Positive Activity Scheduling
How Long Do CBT Interventions Last?
The actual length of a CBT intervention may be adjusted based on your specific needs under the supervision of your therapist. However, an average CBT intervention may last from 12 up to 16 sessions, with each one lasting for about 50 minutes.
Are There Any Side Effects Of CBT?
From a general perspective, CBT is considered safe. However, patients may feel emotional discomfort as they start to work through deeper things with their therapist because it involves talking and understanding painful or negative feelings and experiences.
It is also normal to cry and feel upset during a challenging session. There are also some instances where you will feel physically drained after a session. In rare cases, it has been reported that some patients have experienced suicidal thoughts, breakups, negative feedback from family members, feelings of shame and guilt, withdrawal from family members, or intense crying and emotional disturbance.
The Benefits Of CBT
Cognitive Behavioural Therapy is one of the most researched forms of psychotherapy. It also has a lot of scientific evidence to prove its effectiveness. Here are some of the benefits that CBT provides:
- Patients will build a more positive outlook and solid thought patterns
- It will remind patients that they do not have control of everything around them, just how they will react to certain situations.
- CBT will help patients realise their improvements regarding thinking in a short amount of time.
- It helps patients improve their relationship with themselves and the people around them.
- CBT can help improve the patient’s quality of life.
Factors To Consider When Choosing A CBT Therapist
The bond between the patient and the therapist is an important factor in the success of the therapy. Therefore, it is important to do your research to understand whether this is the right therapist for you or not. If it is your first time to undergo therapy, it may be overwhelming, considering the number of therapists available. Here are some tips you can consider while searching for a therapist:
- Identify and plan your goals ahead of time.
- Have a clear picture of your financial capabilities.
- Ask the people you trust for their opinions or referrals.
- Check out the local resources available.
- Utilise a reliable database online.
- Connect with organisations that address your concerns.
- Prepare questions and ask them directly.
- Be aware of your responses.
Is CBT Available Online?
Cognitive Behavioural Therapy is available online from licensed CBT therapists. However, it might not be free. There are some options that offer low-cost or potentially free online CBT sessions.
Other Resources and Self-Help Worksheets
Several other resources can help patients learn about CBT or different types of talk therapy. Here are some examples of books, online CBT programs, and applications that you can check out:
APPLICATIONS:
- Woebot
- MindShift CBT
- Happify
- Sanvello
BOOKS:
- “The Feeling Good Handbook” by David D. Burns, M.D.
- “Mind Over Mood” by Dennis Greenberger and Christine A. Padesky
- “The CBT Workbook for Perfectionism” by Sharon Martin
- “The Cognitive Behavioral Therapy Workbook for Anxiety” by William J. Knaus
ONLINE PROGRAMS:
- MoodGYM
- Living Life to the Full
- Beating the Blues
Get Help with Making Positive Changes to Your Health
It is important to realise and accept that mental health has a significant impact on the overall well-being of our lives. We need to be surrounded by positive thoughts to help deal with all the challenges, difficult situations, and problems that come our way.
In the present time, stigmas around the course of therapy have decreased because of the current problems the world is facing right now and the awareness that the profession has brought to mainstream society. It is good to remember that therapy aims to help you work through and help you recognise the issues depending on your situation. It will help reframe negative thinking patterns and help us realise that there is beauty in the little things of life.
A therapist may ask some difficult questions that you have been avoiding, but there will always be a point in life where you have to face your fear or anxiety revolving around these issues. It is essential for us to feel more in control of our lives.
Let’s work together to identify those issues and unpack them together. Contact us and be a part of the Sierra Recovery community today.
