Cognitive-behavioral therapy, or CBT, is a kind of talk therapy. CBT is usually a short-term therapy. It can take anywhere from a few days to a few months for results.
CBT does not focus on the past, but rather helps you solve your problems now. This type of therapy can be used in many ways.
Let’s take a look at the CBT techniques, the issues they address and what you can expect from CBT.
Techniques with CBT
CBT works on the principle that your thoughts can have an effect on your emotions and your behavior.
CBT, for example, demonstrates how negative thoughts can lead to negative feelings and actions. It is possible to have more positive thoughts and more helpful behavior if you change the way you think.
Your therapist will show you how to implement changes that you can make right away. These skills can be used for the rest your life.
There are many ways to approach CBT depending on what you need and what your goals are. No matter what approach your therapist chooses, they will include:
- Identifying specific issues or problems in your daily life
- Recognizing the impact of unproductive thoughts on your life and how they can affect your daily life
- Recognizing negative thoughts and changing them in a way that makes you feel better
- Learning new behavior and putting it into practice
Your therapist will discuss your concerns and help you decide the best CBT strategies.
These are 9 of the most popular CBT techniques:
1. Reframe or cognitive restructuring
This requires that you take a hard look at your negative thoughts.
You might be inclined to think too broadly or put too much emphasis on the smallest details. This thinking can have a negative impact on your behavior and can even lead to a self-fulfilling behaviour.
Your therapist will ask you about your thoughts in specific situations to help you identify any negative patterns. Once you are aware of these patterns, you can learn to reframe them so they are more productive and positive.
2. Guided discovery
The therapist will get to know you through guided discovery. They will then ask questions to challenge your beliefs and expand your mind.
It is possible to be asked for evidence that supports or contradicts your assumptions.
You’ll be able to see the world from different perspectives, including those you might not have considered before. This will help you choose a more useful path.
3. Exposure therapy
Exposure therapy can be used to confront fears and phobias. Your therapist will gradually expose you to things that can cause fear and anxiety. Then, they will offer guidance on how to deal with them.
You can do this in small steps. Exposure eventually makes you more confident and less vulnerable with your coping skills.
4. Writing and keeping thought records
Writing can be a time-honored method of getting in touch your thoughts.
You may be asked by your therapist to list any negative thoughts that you have had between sessions.
You can also keep track of any new thoughts or behaviors that you have put into practice since your last session. It can be helpful to put it down in writing.
5. Behavior activation through activity scheduling
It can be helpful to mark an activity on your calendar if you are prone to putting off or avoiding it because of fear or anxiety. You may find it easier to make the right decision and follow through.
You can use activity scheduling to help you establish good habits and give you ample opportunities to put the lessons into practice.
6. Behavioral experiments
For anxiety disorders that involve severe thinking, behavioral experiments are often used.
You will be asked to predict the outcome of a task before you begin. You’ll later discuss whether your prediction was correct.
You may find that the catastrophe you predicted is not likely to occur over time. It’s likely that you will start with tasks of lower anxiety and then build from there.
7. Relaxation and stress-reduction techniques
You may learn progressive relaxation techniques in CBT.
You will learn skills that help reduce stress and increase control. This is a great way to deal with social anxiety, phobias, and other stressors.
8. Role playing
Role-playing can be a great way to learn how to manage different behavior in difficult situations. You can use role-playing to reduce fear.
- Enhance your problem-solving skills
- Acquiring confidence and familiarity in certain situations
- practicing social skills
- Training in assertiveness
- Enhance your communication skills
9. Approximation by successive steps
This means taking large tasks and breaking them down into smaller, more manageable steps. Each step builds on the previous ones, so you build confidence bit by bit.
What happens in a CBT session
The therapist will ask you to describe the problem and your goals for CBT in the first session. The therapist will then create a plan to reach a specific goal.
The following should be your goals:
- Specific
- Measurable
- Achievable
- Realistic
- Time-limited
The therapist may recommend individual, family or group therapy depending on your circumstances and your SMART goals.
Sessions last approximately an hour and are held once per week. However, this can vary depending on individual needs and availability.
You will also be required to complete homework between sessions.
It is important to communicate openly and feel comfortable with your therapist. You should feel comfortable speaking with your therapist if you aren’t.
You should look for a CBT-certified therapist with experience in treating your particular problem. You should verify that they are properly licensed and certified.
Talk to your doctor and other healthcare providers to get recommendations. Some practitioners may include:
- psychiatrists
- psychologists
- Psychoiatric nurses
- social workers
- Marriage and family therapists
- Other professionals who have received mental health training
CBT can take anywhere from a few weeks up to several months before you start to see results.
What can CBT do for you?
CBT can be used to help you deal with everyday problems such as anxiety and stress management.
CBT does not require a diagnosis.
It can also be used to:
- Learning to manage strong emotions such as anger, fear, and sadness
- grief
- Management of symptoms and prevention of relapses in mental illness
- How to deal with health issues
- conflict resolution
- Enhance your communication skills
- Training in assertiveness
CBT can be used to treat a wide range of conditions. It can also be used in conjunction with other therapies and medications. These include:
- Addictions
- Anxiety Disorders
- Bipolar Disorders
- Chronic pain
- Depression
- eating disorders
- obsessive-compulsive disorder (OCD)
- phobias
- post-traumatic stress disorder (PTSD)
- schizophrenia
- Sexual Disorders
- sleep disorders
- Tinnitus
Are there any potential risks?
Although CBT isn’t generally considered to be a dangerous therapy, there are some things you should keep in mind.
- Although it is a personal thing, there are some who find it difficult or stressful to face their problems.
- Certain types of CBT such as exposure therapy can increase stress and anxiety even while you are working through it.
- It takes time to make it work. It requires commitment and the willingness to learn new techniques after therapy ends. CBT can be viewed as a lifestyle choice that you want to continue and improve on throughout your life.
The bottom line
Cognitive-behavioral Therapy (CBT), a proven, short-term therapy that works well, is well-known. It focuses on the interplay between thoughts, emotions, behaviors and how they influence one another.
CBT can be used in many ways. Your therapist can help you choose the best CBT strategy for your specific needs, depending on what issue you are dealing with.