Introduction to Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT) has become perhaps the most well-known and researched form of therapy these days. This therapeutic technique is celebrated for helping individuals identify and change destructive patterns of thinking and behavior. Regardless of whether a therapist utilizes CBT exclusively as their therapeutic approach, it is likely they pull from it in some way in their work with clients.
What is Cognitive Behavioral Therapy?
Cognitive Behavioral Therapy is a form of psychotherapy that focuses on the relationship between thoughts, feelings, and behaviors. It is based on the premise that our thoughts, emotions and behaviors all influence each other. Of the three, changing how we feel is typically the hardest (If I tell you to think about a pink elephant, a pink elephant is likely going to appear in your mind. If I told you to raise your hand, you could do that immediately. But telling you to feel happy on command is likely going to be much more difficult), so CBT most often focuses on changing our thought patterns, which then helps us alter our emotional state and implement healthier behaviors. There is also a focus on making behavior changes as well. CBT is a goal-oriented and solution-focused approach. It involves more structure and practical skills than some other forms of therapy.
Who Can Benefit from CBT?
CBT has been proven effective for a variety of mental health issues, including anxiety disorders, depression, post-traumatic stress disorder, obsessive-compulsive disorder, and phobias. It is also beneficial for individuals dealing with stress, anger management, and relationship problems. Because of its versatility, CBT can be applied to a wide range of psychological challenges.
How Does CBT Work?
CBT operates by targeting the cognitive distortions—unrealistic, negative thoughts and beliefs—that often lead to emotional distress and maladaptive behaviors. Examples of cognitive distortions include catastrophizing (i.e., taking a worse-case scenario approach to a situation), personalization (i.e., taking responsibility/blame for things outside of one’s control), and all-or-nothing thinking (i.e., black-and-white thinking that allows only for extremes, thinking along the lines of “always,” “never,” or “everyone”). Therapists work with clients to identify these distortions and challenge them, fostering healthier thinking patterns. When we have healthier thinking patterns, we are more likely to feel preferred emotions, and these emotions are more likely to spur us to act in ways that align with who we want to be. It sounds simple, but it takes a lot of practice. You are basically training your brain to break out of old thinking patterns and create new ones. Techniques include cognitive restructuring, which is identifying and challenging distorted thoughts and then replacing them with more balanced and realistic ones. These new thoughts do not have to be super happy or optimistic – just something that will be more helpful and conducive to having a better emotional reaction, which leads to a greater likelihood of acting in accordance to your values (e.g., if you’re preparing for a test, you do not have to think “I am absolutely going to get a 100%,” but thinking something like “I studied hard for this and think I can do okay” is better than “I am going to fail.” When we think we are going to fail, we are more likely to do so). Another technique is behavioral activation, which is encouraging engagement in meaningful activities to counteract depression or anxiety.
Example
So, what could this look like? Imagine your partner comes home from work and walks past you without saying much like they normally do. Thoughts like wondering what you did wrong or how could they be so rude lead to feeling hurt or offended. This makes it more likely that you might ruminate on what happened and potentially even act rudely back towards your partner. In the same situation, you could react instead with thoughts like wondering what happened at work or thinking that they must be tired to not act like they normally do. These kinds of thoughts are more likely to lead to a more neutral feeling, or maybe even empathy and curiosity. These feelings could lead to you not going on your day as you were, or potentially checking in on your partner and offering support if it turns out they need it.
In conclusion, Cognitive Behavioral Therapy offers a powerful method for those looking to make positive changes in their lives. Its evidence-based techniques and focus on self-empowerment make it an attractive option for many.
Interested in learning more about how CBT might benefit you? Schedule a session with one of our therapists!
1. Contact Sunrise Counseling
2. Meet with one of our caring therapists
Mental Health Services at Sunrise Counseling in Dallas, TX
Sunrise Counseling offers a variety of mental health services in our Dallas TX-based therapy office and offers telehealth therapy to those residing in Texas and Colorado. Mental health services we provide at Sunrise Counseling include: