What is cognitive behavioral therapy and what does it do?
Cognitive Behavioral Therapy (CBT) is one of the most widely used and researched forms of psychotherapy. Known for its structured, practical, and results-oriented approach, CBT has helped countless individuals manage mental health challenges and improve their quality of life. In therapy sessions, CBT is often used in conjunction with other therapeutic interventions. CBT is very effective when individuals have insight about their thoughts and related feelings and behaviors, as well as coping skills development to be able to do something different with those experiences than what they were doing before. Here’s an in-depth look at what CBT is and how it works.
What is Cognitive Behavioral Therapy (CBT)?
CBT is a form of talk therapy that focuses on the connection between thoughts, emotions, and behaviors. CBT is problem-oriented, and emphasizes difficult experiences occuring in the present. It operates on the principle that:
Thoughts influence emotions.
Emotions influence behaviors.
Behaviors reinforce thoughts and emotions.
By identifying and modifying negative thought patterns and behaviors, CBT helps individuals develop healthier coping mechanisms and perspectives.
Core Components of CBT
Pyschoeducation:
Learning about cyclical relationship between thoughts, emotions, and behaviors.
Cognitive Restructuring:
Identifying distorted, unhelpful, and/or “maladaptive” thought patterns (e.g., catastrophizing, all-or-nothing thinking, emotional reasoning, etc.).
Challenging these thoughts and exploring more balanced, realistic perspectives.
Problem-Solving Skills:
Learning practical strategies to address life’s challenges effectively.
Important Concepts in CBT
Three of the most important concepts in CBT are Core Beliefs, Dysfunctional Assumptions, and Negative Automatic Thoughts.
Core Beliefs:
Core beliefs, also referred to as “schemas” or “core schemas,” are deeply held beliefs about the way things are: absolutes the individual holds to be true about themselves, others, and the world around them. These beliefs are formed in childhood and seen as immovable, permanent, and global.
Dysfunctional Assumptions:
Dysfunctional Assumptions are unrealistic (and therefore maladaptive) “rules” about “the way things are” that people adopt in response to core beliefs. They can also be thought of as “rules for living” that people adopt based on their subjective, formative experiences.
Negative Automatic Thoughts
Negative Automatic Thoughts are thoughts that are not chosen by the indivdual, but that involuntarily “pop up” in for the person during an activating event. Examples of Negative Automatic Thoughts are “He/She hates me,” “It’s my fault,” and “I’m going to fail,” among many others.
What Does CBT Help With?
CBT is effective for a wide range of mental health conditions, including:
Depression:
Reducing negative thought patterns and building positive behaviors.
Anxiety disorders:
Addressing excessive worry, panic attacks, or phobias.
Post-Traumatic Stress Disorder (PTSD):
Processing traumatic experiences and reducing triggers.
Obsessive-Compulsive Disorder (OCD):
Managing intrusive thoughts and compulsive behaviors.
Eating disorders:
Challenging harmful beliefs about food and body image.
Substance abuse:
Developing strategies to resist cravings and cope with triggers.
CBT is also often an integral part of couples therapy, as one individual’s thoughts, feelings, and behaviors can become part of a complex dynamic with those of the other partner.
Benefits of CBT
One of the most remarkable benefits of CBT is that people often discover “The Problem” they’ve identified isn’t nearly as severe as they imagined, because the cycle of thoughts, feelings, and behaviors around the problem have created layers of complication that are not “The Problem” itself. It’s a little bit like looking at a very furry cat and thinking the cat weighs 20 lbs., when in actuality, very little of that big poof we’re pointing it is cat . . . most of what we’re calling “cat” is fluff. Similarly, our mental processes create “fluff” around a problem that we easily mistake for a large version of the actual problem itself (i.e. a resonably sized, 10 lb cat). CBT is highly:
Practical and goal-oriented:
Focuses on specific problems and actionable steps.
Evidence-based:
Supported by extensive research demonstrating its effectiveness.
Short-term:
Typically involves 8-20 sessions, making it more accessible.
Skills-focused:
Teaches tools that can be applied long after therapy ends.
What Happens During a CBT Session?
Assessment and Goal-Setting:
The therapist and client identify specific challenges and set achievable goals.
Thought recognition:
Clients learn to recognize and record thought patterns that are distorted and contributing to cycles of extreme feelings.
Skills Practice:
Sessions involve practicing techniques such as relaxation exercises or cognitive reframing.
Homework Assignments:
Clients often receive tasks to practice skills learned in therapy and apply those skills to their internal and external lived experiences.
Who Can Benefit from CBT?
Adults and children:
CBT is effective across age groups.
Couples and families:
Used to address relationship dynamics and improve communication, and recognize when one’s own internal processes are being projected onto the other person.
People with or without a diagnosis:
Beneficial for managing everyday stress, improving relationships, or achieving personal growth.
Limitations of CBT
While CBT is highly effective, it may not be suitable for everyone. Common challenges include:
Commitment required:
Success depends on active participation and practice.
Focus on current issues:
Less emphasis on exploring deep-rooted past experiences.
Not a quick fix:
Requires time and effort to see results.
Is CBT Right for You?
CBT is a core component of many other types of therapeutic work, and is nicely aligned with many therapeutic goals. CBT could be a good fit if:
You’re looking for a structured, goal-oriented approach.
You’re willing to actively participate in the process.
You’re dealing with issues such as anxiety, depression, or stress.
If you’re unsure, consult with a licensed therapist who can help determine if CBT aligns with your needs.
Conclusion
Cognitive Behavioral Therapy is a versatile and effective tool for improving mental health. By addressing the interplay between thoughts, emotions, and behaviors, it empowers individuals to make meaningful and lasting changes. Whether you’re facing a specific challenge or seeking personal growth, CBT offers practical solutions to help you lead a more fulfilling life.
