Cognitive Behavioral Therapy is a form of psychotherapy or talk therapy that combines cognitive and behavioral elements of therapy. It is a short term therapy that usually uses 5 to 20 sessions before attaining successful completion. It is very structured.
The therapy works by dismantling and targeting dysfunctional and problematic thought patterns in a systematic manner. Thus, it targets small areas of one’s destructive thinking and belief system.
It operates by making the individual become aware of their disturbing thought patterns and empowering them to view a wide array of situations more clearly. This is how individuals learn to change their behaviors by developing better coping strategies and dealing with recurrent negative thoughts. The idea is not to just cure one of faulty reaction patterns but also help them to respond in ways that benefit their overall wellbeing.
The individual begins to view reality more practically and begins developing better response patterns to disturbing situations. It targets maladaptive or problematic behaviors by targeting-
CBT caters to a number of issues, including panic attacks, phobias, anger issues, eating disorders, addictions, anxiety disorders and depression. The therapy is effective alone and in combination with other therapies.
Depression is a common and serious mental disorder that ranges in its intensity. It negatively impacts how one feels, thinks and behaves by causing feelings of sadness and loss of interest in activities that were once enjoyed.
CBT is known to be more effective than even medication for mild and moderate cases of depression. However, it works wonderfully well with medication as well.
The therapy helps the individual gain insight into negative thought patterns and false assessments. This awareness is further used to swap the problematic patterns of thinking and behaving with positive and healthier ones. The more the individual consciously starts using them in contrast to previous ones, the more they begin to effectively adjust to their lives.
For instance, CBT targets feelings of hopelessness and worthlessness by engaging the individual with their potential and reviewing their present psychological resources. One might obsess over the meaninglessness of life or beliefs that things will only go downward for them.
The therapy will gradually modify these thoughts and shape them by fixing damaging perspectives. One will thus learn to recognize a negative thought like, “no matter what I do, it will never be enough”, and will try to analyze whether it is helpful for their progress and will begin by at least trying to take small steps in the opposite direction of creating meaning in their life.
Thus, CBT targets one’s negative mood patterns, damaging beliefs about oneself and disruptive outlook on life.
Anxiety is an unsettling feeling concerning a future event which involves tension, thoughts of worry and physical symptoms like sweating too much, breathing too fast and shallow, trembling and feeling dizzy, among others. Anxiety disorders involve recurring obtrusive and negative thoughts. The taxing and exhausting physical symptoms also accompany.
CBT focuses on the root cause of one’s anxiety by bringing it into attention and allowing one to analyze it. The therapy systematically deals with fears and unrealistic beliefs by restructuring them. Anything that is not relevant to the present reality and immediate future is deeply assessed. Then it is replaced with a practical outlook that is much healthier and lowers distress.
For example, if one thinks that they will fail an important exam before they even start preparing for it, it is because feelings of unworthiness and dread take over the healthier and alternative feelings of being excited because one is confident in one’s ability. CBT will work by making one practically view what can be done in the present moment with what one has without dwelling on the future outcome.
Anxiety is fueled by the intermixing of a threatening situation and one’s fearful thoughts, whether the situation is real or imaginary. CBT creates a safe space between the said situation and one’s thoughts. Within this space, one takes control of their feelings and behavior– repeating this pattern until they learn how to effectively deal with emotional overwhelm.
CBT does not have a quick fix formula for depression and anxiety disorders but it works orderly and has long term benefits. It is achieved by practicing replacing negative patterns with helpful ones and the altered responses in real life situations. The therapy focuses on what one feels and thinks in the present, and how to modify it for a well-adjusted life. Naturally, the therapy requires dedication and the preparedness to be open to the experience and growth.
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