Cognitive Behavioral Therapy
By Julie Peloza, LPC
Cognitive Behavioral Therapy (CBT) is a structured and goal-oriented form of talking therapy that has been demonstrated to be effective for treating a range of mental health concerns including depression, anxiety, alcohol and drug use problems, marital problems and eating disorders. CBT has also been found to improve management of non-psychological health conditions, such as insomnia and chronic pain.
By using specific CBT techniques, clients can replace problematic thought patterns with more realistic or helpful ones. This type of therapy can help clients reframe perspectives and view life’s challenges in a new way.
Principles of CBT
When thinking about CBT, the important thing to note is that our thoughts, feelings, and behaviors are all connected and impact each other. Here are the 3 basic principles of CBT:
Core Beliefs: These beliefs are developed during childhood experiences and can present as positive or negative. They are deeply rooted in how we view ourselves, our environment, and the future, along with our beliefs about these factors. Some examples of core beliefs include:
“People are essentially kind”
“The world is a dangerous place”
Dysfunctional assumptions: These are often rigid and over-generalized rules for living, expressed in terms of “if…then” statements or “should” statements. Some examples of dysfunctional assumptions include:
If I can’t do something perfectly, then it’s not worth doing at all
If someone is better at doing something than me, then it means they are a better person
Automatic negative thoughts: These are involuntary negative perceptions of reality that occur out of habit. They can be difficult to recognize because they are brief and cause negative emotions. Under the scope of negative thoughts, there are also “cognitive distortions,” which are exaggerated patterns of thought that are not based on facts. It consequently leads you to view things more negatively than they really are. Some examples of cognitive distortions include:
All-or-nothing thinking: thinking that you’re a failure for making a mistake
Emotional reasoning: feeling inadequate in a situation turns into, “I don’t belong anywhere.”
CBT interventions
Treating clients with CBT involves techniques which aim to change maladaptive thinking patterns into more realistic and positive thinking patterns. This form of therapy places an emphasis on helping clients learn how to be their own therapist through exercises, such as “homework,” to complete outside of sessions in order to learn how to change their own thinking, problematic emotions and behavior. CBT focuses on current situations/stressors and moving forward in time to develop effective strategies to cope with life. The following techniques are often utilized in CBT:
Developing skills in order to challenge cognitive distortions with evidence
Gaining a better understanding of the behavior and motivation of others
Learning to develop a greater sense of confidence in one’s own abilities
Facing instead of avoiding one’s fears
Using role play to prepare for potentially problematic situations/interactions with others
Learning to calm and relax one’s mind and body
Interested in receiving Cognitive Behavioral Therapy?
Making the decision to talk with a counselor is a brave and big step toward making positive changes in your life. Consider visiting our clinicians at the Mental Wellness Center - you can find a list of our clinicians here: https://www.thementalwellnesscenter.com/providers