Cognitive Behavioral Therapy

What Is Cognitive Behavioral Therapy?

Cognitive behavioral therapy (CBT) is a popular psychotherapy technique that is structured and goal-oriented. This method helps you manage emotional concerns and mental health conditions. According to the American Psychological Association, the core principles of CBT include the following:

• Psychological issues are partially due to faulty thinking patterns
• You can modify unhelpful behavior patterns into more positive alternatives
• You can change problematic beliefs about yourself and the world into positive ones

Several core principles help structure each treatment session. As you participate in CBT, your mental health professional will help you examine your thoughts and emotions. You will learn to identify negative or maladaptive thoughts that trigger stressful or difficult emotions and behaviors.

This process will help you understand how your thoughts directly affect your behavior patterns. With repeat sessions, you will begin to form a different perspective. This shift will teach you how to handle challenging situations better.

What Conditions Can Cognitive Behavioral Therapy Treat?

Cognitive behavioral therapy is used to manage various mental health conditions and challenges, including:

• Anxiety
• Depression
• Bipolar disorder
• Substance use disorders
• Eating disorders
• Personality disorders
• Specific phobias
• Panic disorder
• Post-traumatic stress disorder (PTSD)
• Obsessive-compulsive disorder (OCD)

In addition, CBT uses techniques to help you address everyday challenges and relationship issues.

It is also helpful in combination with medication for managing specific non-psychological medical conditions like fibromyalgia, chronic fatigue syndrome, and chronic pain.

Types Of Cognitive Behavioral Therapy

While there is a traditional form of CBT, several variations exist. These are designed to address different needs and issues. Some of the specific types of CBT include:

• Cognitive processing therapy (CPT): Useful for treatment of post-traumatic stress disorder. This 12-session therapeutic program is effective in reducing symptoms of PTSD.
• Acceptance and commitment therapy (ACT): Helpful in increasing psychological flexibility instead of denying your thoughts. ACT teaches you how to stop avoiding inner emotions and accept feelings so that you can move forward.
• Mindfulness-based cognitive therapy (MBCT): A combination of mindfulness and meditative practices and CBT that is useful for anxiety and depression.
• Mindfulness-based stress reduction (MBSR): A form of meditation and CBT developed for stress management but is now being used for chronic pain, depression, and more.
• Trauma-focused cognitive behavioral therapy (TF-CBT): Helps treat children and adolescents experiencing the effects of early trauma.

Choosing the right kind of CBT is crucial in meeting your therapeutic goals. You can work with your therapist to determine which form of CBT is best for you.

How Does Cognitive Behavioral Therapy Work?

Unlike some forms of treatment, CBT takes a hands-on approach, and clients actively participate in each session. It focuses on challenging one’s thought process, patterns, and negative self-talk and replacing them with more positive, realistic alternatives. This is called cognitive restructuring.

At the core of CBT lies the belief that thoughts, feelings, actions, and physical sensations are interconnected. By identifying each component and making changes, you can better deal with stressful situations and problems by breaking them into more manageable parts. Besides cognitive restructuring, CBT might include:

• Goal setting
• Relaxation techniques
• Learning new coping strategies
• Problem-solving
• Tracking symptoms, feelings, and behaviors

Things To Know About Cognitive Behavioral Therapy

CBT is one of several options available to help you improve your mental health. It follows a general pattern and timeline, with details including:

• Length – Treatment typically lasts anywhere from five to 20 sessions, but the length is flexible.
• Goals – CBT helps you identify and set specific goals.
• Distress – Some people experience some distress with CBT. Your therapist should be able to help you work through this.
• Commitment – You must be willing to work on developing skills and completing homework between sessions.

Many people consider CBT a lifestyle change, as developing new, positive skills will benefit you throughout your lifetime across various settings and situations.

The Pros And Cons Of Cognitive Behavioral Therapy

CBT is one of the most researched and effective therapeutic modalities. Understanding the pros and cons can help you determine if it’s the right fit for your needs.

Benefits

CBT can help you confront and process a wide variety of situations, whether you’re struggling with being confident at your job or experiencing relationship issues. Further benefits include:

• It helps you develop more positive thoughts and identify unrealistic, negative thoughts that can impact your mood
• It can lead to improved self-esteem
• It can provide you with better coping skills
• It runs on a shorter therapy timeline compared to some other treatment modalities
• It can be conducted online or face-to-face

The biggest pro of CBT is that it is very effective. Research has found it to be just as effective as psychiatric medications and other types of therapy.

Considerations

Although CBT comes with many benefits, there are also some things to consider before choosing this therapeutic technique. Some limitations include:

• You may have to complete homework outside of the sessions, which can take time
• The short timeframe may not be long enough to address complex trauma
• It may not be suitable for those with learning disabilities

For those who have complex emotional trauma or learning disabilities, you might want to consider alternative therapeutic modalities.

How Long Will I Need Cognitive Behavioral Therapy (CBT)?

Cognitive behavioral therapy is short-term, with most people needing five to 20 sessions. Your treatment length depends on the following:

• Your situation
• The severity of your challenges
• Your learning style
• The goals you want to achieve

Sessions typically last up to one hour and are held once weekly or less often, depending on your needs. They may also be available as a component in other treatment modalities or part of a comprehensive rehabilitative process.

How Do I Find A CBT Therapist?

There are several ways you can find the right CBT therapist for your circumstances:

• Research potential therapists online and review their credentials and expertise.
• Contact your primary care provider for recommendations.
• Consult someone you trust, like a close friend or family member.
• Explore your community resources, such as advocacy organizations.

Virtual counseling may be an option if you cannot attend in-person sessions. A wide variety of therapists offer CBT, and they may have different credentials depending on their background and training. Make sure that the therapist you are interested in seeing is licensed by the state where you live.

When Should I See My Healthcare Provider?

If you feel overwhelmed or are struggling with your mental health, consider making an appointment with your healthcare provider. They may discuss treatment options with you or refer you to a licensed counselor for in-depth evaluation.

Like other treatment options, cognitive behavioral therapy has strengths and weaknesses. If you believe CBT is suitable for you and are ready to make lasting changes to boost your mental health, make an appointment with a therapist who specializes in this technique. They can help you tackle your challenging situation, reach personal goals, and improve your quality of life.