What is Cognitive Behavioral Therapy? (1)
Cognitive Behavioral Therapy (CBT), known as cognitive reappraisal, is a form of psychotherapeutic treatment that targets the root causes of destructive thinking patterns, which lead to negative influences on people’s attitudes and emotions. It is effective for treating many psychological disorders, such as:
- Depression
- Anxiety
- Eating disorders
- Severe mental illnesses.
This article discusses Cognitive Behavioral Therapy techniques to improve function and quality of life. They include the following: (2,3,4)
1. Cognitive Restructuring
The cognitive restructuring technique focuses on identifying and reframing negative and unrealistic thinking patterns and then analyzing and evaluating them. Patients may assume the worst will happen; however, this approach replaces these negative thoughts with more realistic, positive ones.
For example, replacing the phrase:
“ I’m useless, I had a bad mark on my test” with the phrase:
“ I didn’t do well on this test, I will study harder next time and improve my grades.”
2. Gradual Exposure
The gradual exposure technique. one of the most effective methods of treatment. allows patients to confront their anxiety and phobias by gradually triggering their concerns. It starts with less-provoking situations and moves to more challenging ones. The goal of this approach is to make the patient less sensitive, feel less vulnerable, and more confident in facing their fears instead of avoiding them.
The gradual exposure technique works best for the following disorders:
- Post-traumatic stress disorder (PTSD)
- Phobia
- Obsessive-compulsive disorder (OCD)
- Social anxiety
- Panic disorder
- Generalized anxiety disorder
3. Mindfulness and Meditation
Mindfulness is an approach that encourages being present at the moment and accepting the situation by disengaging from negative thoughts and redirecting attention to what is happening at happening now.
Meditation and relaxation techniques reduce stress and anxiety by following these methods:
- Deep breathing techniques
- Muscle relaxation
- Guided imagery
- Gratitude practice
4. Problem-Solving
Problem-solving skills are effective ways to manage and handle daily challenges and issues. These skills are built through practicing the following techniques:
- Identification and recognition of the problems.
- Simplifying and breaking down complex problems.
- Brainstorming potential ideas and solutions.
- Assessing the benefits and drawbacks of the suggested solutions.
- Choosing the most suitable solution.
5. Activity Scheduling
Another effective way to improve mood is by encouraging practicing more enjoyable daily activities, including morning walks, working out, and working on a project. This approach focuses on scheduling a combination of work, free time, and self-care activities. It increases people’s sense of achievement and self-worth. Activity scheduling, known as behavioral activation, is the most effective method for treating depression.
6. Journaling
Therapists may recommend writing down all the thoughts and ideas an individual may have during the day, particularly negative thoughts, and replacing them with positive, encouraging ones. Additionally, they may ask the individual to write down new thoughts and behaviors to help track progress.
Cognitive behavioral therapy (CBT) has proven positive results in changing the automatic negative thoughts that can worsen physiological conditions and affect quality of life. Some studies suggest that CBT is as effective as other forms of psychological treatments and medications.
References
- https://www.verywellmind.com/what-is-cognitive-behavior-therapy-2795747
- https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral#:~:text=CBT%20treatment%20usually%20involves%20efforts,behavior%20and%20motivation%20of%20others.
- https://cogbtherapy.com/cognitive-behavior-therapy-techniques
- https://www.healthline.com/health/cbt-techniques
Read More: Click Here
