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All You Need To Know About Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is based on the cognitive model of mental illness, initially developed by Beck (1964). According to the cognitive model people’s emotions are influenced more by the perception of the event rather than the event itself, this perception also dictates how people behave. In other words, people’s emotions and behaviours are influenced by their perception of the event. The situation itself does not determine what people feel but rather how they perceive said situation.
CBT highlights three specific factors that affect the way one perceives an event, these are as such:
1. Core Beliefs: These beliefs are often firmly ingrained in one’s mind. These beliefs consist of the way one thinks about themselves, how one thinks other people in their life see them and how one sees the world. These beliefs are often a result of lived experiences or socialization. According to the model these three sets of beliefs have an impact on each other.
2. Assumptions: This refers to the rigid mindset that one person chooses to live with, these assumptions are often unrealistic and also hinder potential mental growth.
3. Negative Thoughts: These are thoughts that are subconsciously activated in certain situations regardless of the presence of a trigger.
Essentially the end goal of CBT is to teach clients how to be their own therapist, by helping them highlight and understand their ways of thinking and behavioral patterns. By equipping them with these tools their clients can change their maladaptive ways of thinking and behavioral patterns. CBT highlights the problem and emphasizes the experiences felt in the moment, instead of focusing on the causes of distress or symptoms in the past, it looks for ways to improve a client’s current state of mind. CBT targets cognitive and behavioural aspects of one’s life by using techniques that better fit the person in need of help. Some of these techniques are listed below:
Cognitive Techniques: CBT relies on the idea of ‘guided exploration’. This involves trying to understand the patient and then asking them questions in an attempt to highlight their underlying assumptions by helping them expand their perception. Once the patient is aware of these assumptions, they can discuss potential solutions and recommend changes to alter their thought process. This helps target the three factors that influence our perception; core beliefs, assumptions and thoughts. By promoting rational and evidence backed ways of thinking, CBT helps minimize the influence of these factors on our emotions.
Behavioural Techniques: By recommending changes to the patients daily life, CBT aims to create a schedule which gives rise to productive experiences in the day. These techniques involve obtaining a baseline of activities during a day or week, rating activities on the degree of mastery and/or pleasure, and then collaboratively designing changes that will reactivate the patient, stimulate a greater sense of enjoyment in life, or change patterns of isolation or procrastination.
There are various benefits of CBT, some examples of them are as follows:
1. Improved Responses: CBT helps patients understand and manage their emotions effectively. Identifying and challenging thinking patterns can help one develop healthier emotional responses by minimizing the negative effect of emotions on their thought process.
2. Problem-Solving Skills: CBT teaches how to break down problems into multiple parts that can be worked on separately. This structured approach can help you develop more effective problem-solving skills.
3. Reduction in Symptoms: By highlighting the root of maladaptive behaviours, CBT can significantly reduce the symptoms of various mental illnesses, such as depression, anxiety, PTSD and OCD.
Cognitive Behavioral Therapy is an effective form of therapy that helps patients understand their emotions and reframe their negative thoughts and behavioural patterns. By working alongside a professional therapist near you, clients can learn how to improve their mental health.