Understanding Cognitive -Behavioral Therapy (CBT) and How It Can Help

Cognitive-behavioral therapy (CBT) is a widely-used and highly effective form of psychotherapy that can help people manage a variety of mental health concerns. Unlike some other therapeutic approaches that focus primarily on exploring the past, CBT is a practical, goal-oriented type of therapy that concentrates on the present and teaches specific skills to improve your mental wellbeing.

The core premise of CBT is that our thoughts, feelings, and behaviors are all interconnected. The way we think about a situation can impact how we feel emotionally and how we then choose to act. CBT aims to help you identify unhelpful thought patterns and replace them with more constructive ways of thinking.

Some of the key principles and techniques used in CBT include:

Cognitive Restructuring: This involves carefully examining your thoughts, identifying any distortions or irrationalities, and then replacing them with more balanced, realistic perspectives. For example, someone struggling with social anxiety might have the thought "No one will want to talk to me at this party." A CBT therapist would work with them to challenge this thought by considering the evidence - are there times in the past when they've had pleasant conversations at social events? What's the worst that could realistically happen? The therapist would then help the client replace that anxious thought with something more realistic, like "I may feel nervous at first, but if I make an effort to smile and introduce myself, there's a good chance I'll have at least a few enjoyable conversations."

Behavioral Activation: CBT recognizes that our behaviors can influence our mood. Therapists may encourage clients to engage in activities, hobbies, or social interactions that they've been avoiding due to low mood or lack of motivation. For instance, someone dealing with depression might be advised to start going for daily walks, even if they don't feel like it at first. Gradually increasing positive behaviors can help improve overall wellbeing.

Exposure Therapy: For certain conditions like phobias or OCD, CBT often involves gradually exposing the client to the source of their fear or obsession in a safe, controlled way. A person with a fear of flying, for example, might start by just thinking about being on a plane, then looking at photos, then watching videos, and finally working up to taking short practice flights. This step-by-step process helps reduce the power of the fear response over time.

Skill-Building: CBT therapists teach practical coping strategies and life skills, such as problem-solving, relaxation techniques, and effective communication. For someone dealing with generalized anxiety, this might involve learning deep breathing exercises to use when they start to feel overwhelmed, or practicing assertive communication to express their needs more clearly.

Overall, CBT is a very practical, collaborative form of therapy. The client plays an active role, working closely with the therapist to set goals, monitor progress, and put new skills into practice between sessions. Research shows that CBT can be highly effective for conditions like depression, anxiety, PTSD, OCD, and eating disorders, among others.

If you're struggling with a mental health issue and think CBT could be helpful, the first step is to find a licensed CBT therapist in your area. Our therapists at Mount Rose Counseling and Wellness are fully trained and practiced at utilizing CBT. With time and consistent practice, the techniques learned in CBT can lead to lasting positive changes.