Cognitive Behavioral Theory
Do you ever feel stuck in a loop of unreasonable thoughts and maladaptive behavior? You’re not alone. Today, I want to tell you all you need to know about Cognitive Behaviour Therapy (CBT). It has changed millions of lives globally through Cognitive Behavioral Theory.
Before we get into the details, let’s rewind back to the origin. In the 1960s, Dr. Aaron Beck created CBT while treating depressed patients at the University of Pennsylvania. A set of observations about how his patients thought started to coalesce. This would become Cognitive Behavioral Therapy, which is grounded
The one thing Beck recognized in his patients was an automatic process of negative thinking. He called them “automatic thoughts,” and identified three categories. These were negative thoughts about oneself; negative thoughts about the world; and negative thoughts about the future. The first cognitive-behavioral structured approach to treating mental health issues was thus developed, based on his theories of cognitive behavioral therapy.
What is CBT?
An evidence-based psychotherapy strategy for all people with mental illnesses, including teenagers, is cognitive behavioral therapy (CBT). Interpersonal skills, behavioral activation, relaxation training, exposure and response prevention, cognitive restructuring, problem solving, psychoeducation, and contingency management techniques are some of the main techniques. All these techniques of cognitive behavioral therapy stem. Adolescent eating disorders, externalizing behavior problems, depression, and anxiety disorders have all been successfully treated using cognitive behavioral therapy.
Why CBT?
National Library of Medicine quotes that “Cognitive Behavioral Therapy was the first form of psychotherapy tested with the most stringent criteria (e.g., randomized trials and active comparator) of evidence-based framework used in the health field (e.g., similar to those used in the case of pharmacotherapy). Therefore, it was the first psychotherapy largely identified as evidence-based in most clinical guidelines (along with interpersonal psychotherapy for depression). CBT dominates the international guidelines for psychosocial treatments, making it a first-line treatment for many disorders, as noted by the National Institute for Health and Care Excellence’s guidelines and the American Psychological Association. Therefore, CBT is, indeed, the gold standard in the psychotherapy field, being included in the major clinical guidelines based on its rigorous empirical basis and not for various political reasons.”
What Makes CBT Different?
The reason that CBT is so amazing is its practical, present perspective. Unlike traditional psychotherapy, which may spend years delving into your past, CBT focuses on current problems and solutions. This allows for identifying harmful ways of thinking. Subsequently, you develop strategies to work against these ingrained ways of thinking about themselves.
Look at it this way: your feelings, thoughts, and behaviors are all a part of a three-stranded rope. Pull on one thread, and the others naturally follow. CBT teaches you to see these connections and how to influence them for the better.
There are various forms of therapy that fit under the CBT umbrella. These subtypes include:
Exposure therapy: Individuals with obsessive-compulsive disorder (OCD) or phobias may find this subtype of therapy useful, as it introduces anxiety-inducing situations or activities for brief periods.
Dialectical behavior therapy (DBT): A form of talk therapy that combines concepts such as emotional regulation and attention in a group or individual setting. It may be useful for clients suffering from depression, eating disorders, or borderline personality disorder (BPD).
Acceptance and commitment therapy (ACT): The aim of ACT intervention is to assist patients in accepting negative or unfavorable views. It may be of assistance to clients with intrusive catastrophic thoughts.
Mindfulness-based cognitive therapy (MBCT): Alongside cognitive therapy, MBCT brings in elements of meditation and other mindfulness techniques. This therapy may benefit patients with generalized anxiety disorder and post-traumatic stress disorder.
Rational emotive behavior therapy (REBT): Also known as the original type of cognitive behavior therapy, it works towards the revaluation of negative cognitive schemata related to emotions and behavior problems. This therapy can adjoin other principles quite helpful for a variety of conditions.
How Can CBT Help You?
Anxiety Management
Anxiety is a trap that many of us feel suffocated in. CBT provides practical tools to escape the control of anxiety. Instead of allowing your mind to run wild with “what ifs,” you can teach yourself how to challenge those thoughts. Also, you learn to build more healthy reactions to them as well through Cognitive Behavioral Theory.
Depression Treatment
In depression, CBT is very effective at making a patient aware of the negative thought process and helping them to combat that. The treatment enables them to replace negative thoughts with more balanced, realistic ones, as outlined
The CBT Treatment Process
Personal education: To assist you to learn more about your specific issue, your therapist may give you written resources (books or brochures). One of the tenets of cognitive behavioral therapy is that “knowledge is power.” Having a thorough grasp of your specific psychological issue will enable you to eliminate irrational concerns. This helps in alleviating anxiety and other negative emotions.
Setting goals: Your therapist will assist you in creating a list of objectives you hope to accomplish throughout treatment. For example, you may desire to overcome your social anxiety. Together with your therapist, you devise workable plans to achieve these objectives.
Practice of strategies: You work with the therapist to put your new techniques into practice. To replace unhealthy or negative self-talk, you may, for instance, role-play challenging social settings. You also practice realistic self-talk, or the way you communicate to yourself in your mind.
Homework: You will be required to take an active role in your own treatment. You are urged to report the outcomes to the therapist after putting the useful techniques you have practiced throughout your day to use. For instance, you might be asked to keep a journal by the therapist.
Take the First Step
There’s no doubt, CBT can change many people’s lives -and maybe yours. Whether you battle anxiety, depression, or have different issues, through CBT there are concrete strategies for positive living based on good evidence.
Remember, it is a sign of strength to seek help rather than weakness. If you consider seeking CBT, taking the first step of scheduling a consultation with a qualified therapist could mark the beginning of a journey toward a healthier and more balanced life.
Source: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/cognitive-behaviour-therapy https://www.healthline.com/health/cognitive-behavioral-therapy#uses https://www.sciencedirect.com/science/article/abs/pii/B9780323960236000245 https://pmc.ncbi.nlm.nih.gov/articles/PMC5797481/
