Cognitive Behavioral Therapy
Cognitive behavioral therapy (or CBT) is an evidence-based treatment modality based in skill-based dialogue (conversations). It provides a supportive, nonjudgmental and safe environment that allows you to talk openly with a therapist who is objective and specially trained to help you shift perspective to better understand the issues you struggle with.
Cognitive behavioral therapy is a top-down approach that usually takes place over a number of sessions (typically 5 to 20). You shouldn’t expect results immediately. It relies on the frontal, language brain to gain access to your thoughts and emotions. It usually takes time and sometimes involves uncomfortable work. CBT is the basis of psychotherapy and is often used in conjunction to other modalities.
Better understand the issue: When you start therapy, you’ll discuss challenges, symptoms you’ve noticed and any concerns you have. If have a previous mental OR physical health diagnosis, tell your therapist. This step will help you set goals for your customized therapy.
Ask questions, dig deep: You might discuss painful memories, events or traumas in your past or current life. Discuss fears, phobias, worries, concerns, troubling behaviors or your thoughts and feelings. Together, you’ll explore how your past influences your present to gain insight into how you respond to challenges in your life. The more honest you can be with yourself, the better the therapist can help you get to the root of your pain.
Recognize problem thoughts and behaviors: Through didactic question-and-answer sessions, your therapist will encourage you to notice how you respond to tough situations. You’ll work together to identify unhealthy emotions, beliefs or behaviors that may be contributing to your struggles. You may be asked you to keep a journal of these situations and your responses to them.
Work to adjust your thoughts and behaviors: Your therapist will help you find ways to change negative emotions, thoughts and habits. When you can change your perspective it is easier to adopt positive thought patterns and behaviors. You can then apply those skills to future situations.
RISKS / BENEFITS
Pros and Cons of cognitive behavioral therapy (CBT)?
Cognitive behavioral therapy is designed to help you become more aware of your emotions, thoughts and habitual behaviors. CBT can’t make stressful situations disappear, but you can respond to them more positively and feel better overall.
Many studies show that CBT is as, or more, effective than psychiatric medications.
Depending on your situation, you might feel flooded with emotions while recalling painful memories associated. Your therapist can help you work through these feelings and use new skills to overcome negative emotions.
Cognitive Behavioral Therapy is a valuable tool for treating and managing a wide range of mental health conditions, negative habits, and emotional challenges.
People of all ages (including children) can receive CBT.
(Cleveland Clinic, 2023)