Cognitive behavioral therapy is an action-oriented treatment that focuses on how individuals think (cognitive) and behave (behavioral). CBT helps people become aware of problematic thinking processes that influence their behavior, develop more beneficial ways of thinking and acting, and improve their coping abilities in difficult situations. Cognitive behavioral therapy has been shown to be one of the most effective treatment choices for providing long-term, lasting effects.
Core Principles of CBT
According to the American Psychological Association, CBT is founded on the following key principles:
- The idea that certain psychological difficulties are caused by poor or problematic thought processes;
- The idea that psychological problems are caused in part by learned behavioral habits;
- Individuals suffering from psychological issues might develop healthy coping abilities to lessen symptoms and enhance their quality of life.
The core idea of trauma treatment Boca Raton is that you are not stuck with negative thoughts and behavioral habits. You can adjust them to alleviate your problems.
Mental Health Disorders That Can Benefit From Cognitive Behavioral Therapy
CBT can assist with a variety of mental health conditions, including but not limited to:
- Anxiety disorders;
- Depressive disorder;
- Panic attacks;
- Eating disorders;
- Anger difficulties;
- Substance use disorders;
- Obsessive-compulsive disorder (OCD);
- Phobias;
- Posttraumatic stress disorder (PTSD);
- Personality disorders.
A large body of research demonstrates that CBT is one of the most successful kinds of therapy. In fact, some studies demonstrate that cognitive behavioral therapy is equally effective as antidepressant drugs and has longer-lasting benefits.
In addition, CBT can help people cope with grief and loss, insomnia, relationship issues, self-esteem difficulties, stress, and weight issues.
Goals of Cognitive-Behavioral Therapy
CBT entails a variety of practical ways to assist people in changing their thoughts and behavioral habits. For example, therapists work closely with patients to help them detect their automatic negative thoughts (ANTs). They also teach particular ways to help people fight unwanted beliefs.
CBT is really teaching us how to process our own thoughts, especially to identify negative and intrusive thoughts that might trigger anxiety symptoms. As we deal with those negative thoughts, it helps us break them down, analyze them, and do our own critical review of each thought.
People frequently feel better after learning how to recognize, challenge, and modify harmful thought habits. Symptoms typically improve faster than with other forms of treatment.
CBT treatment entails modifying problematic behavioral habits. CBT techniques for behavioral improvement include:
- Face fears head-on;
- Participating in role-playing to learn how to manage difficult circumstances;
- Learning relaxation methods can help soothe the mind and body;
- Depending on the individual's needs, cognitive behavioral therapy may use any or all of these strategies.
Using CBT to Challenge Automatic Negative Thoughts
The doctors discovered nine types of ANT species that contribute to anxiety disorders, serious depressive disorders, and other mental health problems.
- All or Nothing - the belief that everything is either all nice or all horrible;
- Less Than - comparison with others and feeling inferior to them;
- Just the Bad - focusing solely on the negative aspects of persons or circumstances;
- Guilt Beating - thinking in terms like should, must, ought, or have to;
- Labeling - applying unfavorable labels to others or yourself;
- Fortune Telling - predicting the worst outcome in circumstances while having little or no evidence to back such a notion;
- Mind Reading - believing you can discern what other people are thinking even if they don't tell you.
These ANTs can exacerbate mental health issues, create emotional anguish, disrupt relationships, and impede success.
Cognitive behavioral therapy treatment extends beyond the mental health professional's office. You will be required to actively participate in your treatment. You will work with your therapist to identify the most effective self-help options for your specific requirements.
Self-help approaches include the following:
- Spend time writing down the negative ideas that give you discomfort. Reflect on them and come up with additional good thoughts;
- Goal setting. Identifying your objectives may be quite beneficial in changing your thoughts and behavior. When you know what you want out of life, you may ask yourself if your conduct is helping you get there;
- Change your self-talk. Start paying attention to what you say to yourself. When you employ negative or critical self-talk, be sure to replace it with encouraging phrases.
