Cognitive Behavioral Therapy (CBT) isn’t a new concept. It’s been around for over 80 years. But, in recent years, it’s started to come back as a useful and reliable approach. In fact, it’s being hailed as highly successful in the way it provides day-to-day relief from many mental health issues.
CBT is a blend of cognitive and behavioral therapy treatments that were developed in the 1960s by Aaron T. Beck.
This type of psychotherapy is based on the belief that our thinking controls how our lives turn out. In other words, how we think (cognition), the way we act (behavior), and the way we feel (emotion) are all connected.
Free Report: Top Mindfulness Exercises To Try TodayThe Main Focus of Cognitive Behavioral Therapy
The main focus of almost every CBT session is on how to shift our thinking from negative to positive. It also aims at overcoming self-defeating behavior, which ultimately leads to recurring episodes of depression and anxiety.
CBT can work on its own or in combination with other types of therapies. Either way, it helps us reduce our anxiety levels.
More importantly, it teaches us various hands-on ways to deal with stressful situations. The job of a CBT therapist is to try and get us to change our negative thought patterns to be more positive and hopeful. By changing our thinking, we can regain control over our lives. They encourage us to shift our mindsets for the better, regardless of what’s going on in our lives.
CBT is suitable for almost all types of mental and emotional health issues. Although, it’s more typically used to help treat the following:
- Anxiety and mood disorders
- Various disorders, such as PTSD, panic or eating disorders
- Depression
- Anger management
- Chronic fatigue
- Certain phobias, such as agoraphobia
Cognitive Behavioral Therapy Goals
CBT has proven to be effective in allowing us to take charge of our lives, rather than letting external forces manipulate us. One way it’s proven its success is that it sets realistic goals. It also encourages clients to take an active part in therapy by directing their attention to the present instead of focusing on the past.
Most therapists will assign clients various tasks to complete on their own. These tasks are an opportunity to modify thought patterns. They also help establish healthy, practical coping methods.
Check out a few other goals that you can achieve through CBT:
- Recognize that you’ve become stuck in a pattern of unhealthy thought patterns
- Turn negative thoughts into positive, more realistic ones
- Make the right choices in difficult situations
- Have faith in your ability to make good choices
Cognitive Behavioral Therapy Sessions
The beauty of CBT is that it doesn’t stick to one formula and try to apply it to everyone. It’s malleable and easily customizable. Here’s a general outline of what you can expect to happen in a CBT session:
- Check the overall mood
- Review events of the previous week and identify negative thoughts
- Talk about the assigned ‘task’ including which goals were met and which weren’t
- Discuss how to reshape thinking patterns that may be contributing to the problem
- Set a new set of goals for the upcoming week
- Assign a new ‘task’
Cognitive Behavioral Therapy Pros and Cons
We’ve seen how CBT is effective and can be useful in treating many mental health issues. Yet, as with everything, it has its benefits and drawbacks.
Pros
- Is considered to be short-term compared with other forms of therapy
- Works great in cases where medicine, like antidepressants, doesn’t work by itself
- CBT techniques are available in different formats, such as self-help books, group therapies, and apps
- Teaches practical coping methods that you can apply in everyday life, both during and after treatment
Cons
- Isn’t suited for those with learning difficulties or complex mental health issues
- Doesn’t delve into past problems, which could be the underlying cause of the problem
- Regular CBT sessions and ‘tasks’ can be time-consuming
- Involves facing your anxiety, which can be difficult for some people
Discovering Mindfullness
Mindfulness is defined as, “a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.”
Mindfulness gives you knowledge. It supports you to be aware of your thoughts and to be able to assess them logically. It is achieved by staying focused upon the present and one’s thoughts, feelings and bodily sensations within this space. By taking advantage of mindfulness you’ll be able to stay calm and centered. Download my free report, Top Mindfulness Exercises to learn 4 mindfulness exercises to not only help your mental health but improve your physical health too.
