Cognitive Behavioral Therapy (CBT) is a type of talk therapy that focuses on setting goals and working toward them. It helps people deal with mental health issues like depression, anxiety, and stress, but it can also be used to manage physical issues such as chronic pain or insomnia. Mental health professionals like therapists and counselors use CBT because it’s been studied a lot and is one of the most effective forms of therapy. More: What is art therapy?
Happiness is not dependent on the good or bad opinion of others, but instead upon your actions,
Lawrence Wallace
CBT works by helping you understand how your thoughts, feelings, and actions are connected. The idea is that certain ways of thinking or behaving contribute to emotional problems. During therapy, your therapist will help you identify negative patterns and teach you better ways of handling stress or difficult emotions. You’ll learn how to challenge unhelpful thoughts and replace them with healthier ones. CBT usually takes place over a set number of sessions, and it can be used on its own or alongside other treatments. Your therapist will adjust the treatment to fit your specific needs. More: What is stellium? How it affect your zodiac sign?
How cognitive behavioral therapy (CBT) works
Cognitive behavioral therapy (CBT) is a proven treatment that focuses on practical conversations to help you address challenges. It offers a supportive, safe space where you can openly talk with a mental health professional who is trained to guide you through your concerns without judgment. CBT typically involves a set number of sessions, usually between five to 20, and it’s important to remember that results take time. Your therapist is like a partner, working with you toward the goals you set, and progress often happens gradually as you continue the process together. More: Acupuncture therapy: What are the benefits?
First, your therapist will help you identify the issues you’re facing, discussing symptoms, concerns, and any diagnosed conditions. Then, they’ll ask questions to explore past experiences, fears, behaviors, and thoughts. This helps both of you understand how you react to challenges in your life. Together, you’ll identify any harmful thinking patterns or behaviors that may be contributing to your struggles. The goal is to work on changing those negative thoughts and habits into healthier ones.
Cognitive behavioral therapy typically lasts 12 to 20 weeks, but it can be different for everyone because mental health issues are complicated and people respond to therapy in their way. Don’t feel discouraged if it takes time to see changes in how you manage your thoughts and emotions. The key is that you’re taking steps to get help, and any progress is a step in the right direction. More: Achieve your purpose with a mindful coach
Essential CBT Techniques
- Journaling: Writing about your moods and thoughts helps you track patterns. A CBT journal usually notes when a mood or thought occurs, its source, how intense it feels, and how you react. This helps you recognize and manage negative thoughts and emotions. More: Top tips on how to journal?
- Unraveling cognitive distortions: To challenge harmful thinking, you first need to be aware of your cognitive distortions. Once you recognize them, you can start questioning and changing them. More: Past life regression – much more than a passing trend
- Cognitive restructuring: This technique helps you identify harmful beliefs and replace them with more positive, realistic ones.
- Exposure and response prevention: For those with OCD, this technique involves exposing yourself to something that triggers compulsive behavior and working to resist the behavior. You might combine this with journaling to track how the process affects you. More: North node Taurus, what you want and what you should avoid
- Interoceptive exposure: Used to treat anxiety and panic, this technique exposes you to sensations that trigger anxiety without avoidance, so you can learn that these sensations aren’t actually dangerous.
- Nightmare exposure and rescripting: This technique is for people with recurring nightmares. You relive the nightmare’s emotion, then work with a therapist to change the ending to something more positive.
- Play the script until the end: When dealing with anxiety, you imagine the worst-case scenario playing out. This helps you realize that even if your worst fears come true, the outcome is still something you can handle. More: Childhood anxiety symptoms
- Progressive muscle relaxation: This relaxation technique involves focusing on one muscle group at a time until your entire body feels relaxed. It’s great for reducing stress and calming your mind.
- Relaxed breathing: Bringing regularity and calm to your breathing helps reduce stress and anxiety. You can practice this with guided meditation, audio, or simply by focusing on your breath.
Shift your mindset
When you’re feeling down, it can be hard to see the good things in life. A simple way to start recognizing the positives is by reflecting on the good moments in your day. Just write down what you’re grateful for or the best parts of your day. This small practice can help your brain build new, positive associations, even when you’re struggling with negative emotions. More: Healing through the Theta Healing technique
If you tend to think negatively right away, like entering a room and instantly disliking something, try reframing those thoughts. Instead of focusing on what you don’t like, make it a habit to notice a few things you do like. For example, if you dislike the color of a wall, challenge yourself to find five things in the room that you appreciate. You can even set reminders on your phone to pause during the day and think of something positive. Over time, this can help shift your mindset from focusing on the negative to embracing the positive.
Source: Cleveland Clinic
