Cognitive-Behavioral Therapy (CBT) is a commonly used therapeutic technique that helps people identify and change negative thought patterns and behaviors. The premise is that thoughts, feelings, and behaviors are interconnected and by identifying and changing one negative aspect, all can be changed. CBT is used to treat many mental health conditions, such as anxiety, depression, post-traumatic stress disorder (PTSD), and eating disorders.
One of the benefits of CBT is that it provides people with practical tools and strategies for managing symptoms. CBT is goal-oriented and has been proven to be helpful in improving coping skills and problem-solving strategies. It is versatile and evidence-based therapy that can help individuals make long-lasting changes in their lives.
What is CBT?
CBT is considered to be evidence-based therapy, meaning that it has been extensively researched and found to be effective for a wide range of mental health conditions. It is often recommended as a first-line treatment for anxiety, depression, PTSD, and eating disorders among other mental health challenges.
CBT dates back to the 1960s, when pioneers such as Aaron Beck and Albert Ellis developed its fundamental principles. Beck developed Cognitive therapy, and Ellis developed Rational-Emotive Behavioral therapy. From there, CBT has expanded to include other approaches and techniques.
How Does Cognitive-Behavioral Therapy Work?
CBT usually follows a structured approach which begins with the therapist and client working together to identify a client’s specific challenges and then set achievable goals. The therapist often explains how thoughts, feelings, and behaviors are interconnected. The client then identifies their negative thoughts and learns to challenge those thoughts and replace them with more realistic ones. Behavioral interventions are key to helping clients change maladaptive behaviors through various techniques such as exposure and skills training. CBT is a collaborative therapy that helps empower clients to actively change their thoughts and behaviors to improve well-being.
Benefits of CBT
CBT is effective for many different mental health issues and symptoms such as anxiety, depression, trauma, and eating disorders. It is focused on specific goals making it time-limited. The main focus is changing negative thought patterns and beliefs contributing to emotional distress.
We all have a running dialogue of negative thoughts, and many of us are not aware of how negatively they can affect mood and behavior. Addressing those negative thoughts can help people become more emotionally regulated. Specific coping skills can be developed with structured plans to implement them. Collaboration and a goal-oriented focus help clients stay focused on achieving their goals. CBT empowers people with new tools they can use throughout their lives.
What Issues Can CBT Treat/Help With?
CBT can be effective with a wide range of issues, included but not limited to:
- Anxiety disorders including generalized anxiety disorder (GAD), panic disorder, social anxiety disorder, and specific phobias.
- Depression such as major depressive disorder and persistent depressive disorder.
- Obsessive-compulsive disorder (OCD)
- Post-traumatic stress disorder (PTSD)
- Eating disorders such as anorexia, bulimia, and binge-eating disorder.
- Substance use/abuse disorders
- Stress management
- Sleep disorders
- Anger managementPhobias
- Chronic Pain
- Relationship issues
- Low self-esteem
- Adjustment disorder
- Grief and Loss
- Attention-Deficit/hyperactivity Disorder (ADHD)
- Autism Spectrum Disorder
CBT can be tailored to address the specific needs of individuals and can be used in conjunction with other therapeutic methods, such as mindfulness.
What to Expect in A CBT Session
Although every client is different and has different needs and goals, therapy always begins by building rapport between therapist and client. My first priority is always to help people feel comfortable because beginning therapy can be intimidating for some people. Sometimes people come in with very clear goals but more commonly, there is uncertainty about where to begin which is fine. It is my job to help determine the goals and plan a way to reach them.