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Essential4Health

Get Healthy ~ Stay Healthy

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UNDERSTANDING COGNITIVE-BEHAVIORAL THERAPY: EMPOWERING YOUR MIND

Updated: Jan 18

"The person who can manage themselves, is an individual who's fit enough to govern a nation." ― Unknown

depressed-woman-having-cbt-therapy-session-psychologist-s-office


Introduction


Aaron Beck, a psychiatrist, developed cognitive-behavioral therapy (CBT) in the 1960s. It was initially used to treat depression. CBT has evolved over time by incorporating new approaches and techniques that address a broader range of cognitive and behavioral issues. It is now a widely used therapeutic tool to treat conditions such as anxiety disorders, depression, panic disorders, PTSD, addictions, and others. CBT patients have a higher quality of life, better emotion regulation, and better behavior.


What is cognitive-behavioral therapy?


Cognitive-behavioral therapy [CBT] is an approach that teaches people to recognize self-sabotaging thoughts and demonstrates how these thoughts affect their emotions and behaviors[1][2][3]. Thus, CBT acknowledges the connection between human thought processes, emotional states, and behavior. It reveals the distortions in people's perceptions and offers a more realistic and objective perspective on life's events.

Furthermore, the primary goal of CBT is to address present problems, emotions, and behaviors. It may occasionally refer to past experiences, but it is most effective when applied to current situations. This therapeutic approach is very goal-oriented and practical.


The forms of CBT


Congitive-behavioral therapy, as it is practiced today, unites various approaches and therapeutic strategies that deal with cognitive, emotional, and behavioral issues[4][5]. Some of the most widely practiced and best-known approaches are:

  • Cognitive therapy [by Aaron Beck],

  • Cognitive-emotional-behavioral therapy,

  • Counterconditioning,

  • Mindfulness-based cognitive therapy,

  • Problem-solving therapy,

  • Rational emotive behavior therapy [by Albert Ellis]

  • Self-control therapy.

In addition, some of the CBT approaches address specific mental health conditions, such as:

  • Anxiety management training,

  • Behavioral activation for depression,

  • Cognitive processing therapy for PTSD,

  • Systematic desensitization for anxiety.

A wide range of therapeutic methods allows for greater personalization of CBT based on a person's difficulties and needs. It is also versatile in terms of application to various cognitive, emotional, and behavioral patterns. Skilled therapists understand how to apply it and which tools to use to guide their clients to a better life.


The ABCDE of CBT


As previously stated, CBT aims to assist people in identifying unhelpful beliefs and thought patterns that influence their behavior and replacing them with more realistic and adequate ones. The ABCDE framework[6][7][8] was created to accomplish this goal. It lays out a very detailed plan for conducting a mindful examination of our belief systems and thought processes. The ABCDE stands for:

  • A refers to an adversity, a trigger, or an event that causes us stress.

Example: the loss of a dream job.

  • B refers to our beliefs. These are automatic thoughts [our internal self-talk] and ideas about ourselves and the world.

Example: I am not good enough to do it. Others are better than me.

  • C refers to the consequences and our responses to the event. These are the emotions that we feel and the behaviors that we show.

Example: the feelings of depression, worthlessness, and anger.

  • D refers to a dispute about the belief system. The aim is to realize the irrational belief and replace it with a realistic one.

Example: Thinking of myself as worthless is not realistic. Mistakes are opportunities to learn.

  • E refers to the effects of adopting new beliefs and how they alter our emotional state and behavior.

Example: I feel that the loss of the job does not define me. I am worthy and good enough to look for a new workplace.


The ABCDE framework provides a very practical and hands-on approach to dealing with different types of stress and dysfunctional behaviors. To change the human thought process and rewire the brain, however, it takes time, repetition, and mindful, active reflection.

Because of the flexible nature [plasticity] of our brains, people can influence how they think, feel, and respond to various events. CBT causes physical changes in the structure of the human brain and alters its neurofunctional response to stimuli, according to research[9]. In the context of CBT, these modifications lead to improvements in our lives.


How it works: recognizing limiting beliefs


One of the first and most important steps leading to change is pinpointing what thoughts, self-talk habits, and beliefs cause us physical and mental distress and alter our behavior. Because it is not a situation that we find ourselves in that causes us to feel unwell, but rather our perception of things.

The creator of REBT, Albert Ellis, defined limiting [irrational] beliefs as unrealistic, inflexible, illogical, and non-factual[10]. They are very often related to the following ideas and aspects of our lives:

  • fears, worries, and negative thinking,

  • being perfectionistic or making too many excuses,

  • general beliefs sourced from our culture or religious background,

  • past mistakes and losses,

  • assumptions about oneself and one's own life.

Some examples of limiting beliefs include:

  • I must always be happy.

  • Everybody needs to like and love me.

  • People must recognize how great I am.

  • I need to be perfect all the time.

  • What people think about me matters.

  • Health is something that happens to people.

  • Success is the key to happiness and respect.

Our irrational beliefs have the power to make us feel fearful, stressed, depressed, or anxious about events in our lives. They can be very disempowering and prevent us from achieving our goals. Limiting beliefs, such as stereotypes, assumptions, or negative thoughts, frequently lead to a passive approach to life's goals. Thus, changing our thought patterns, adopting new values, and accepting failures as life lessons can be both encouraging and empowering, greatly improving the quality of our lives.


How it works: therapeutic tools


CBT practitioners have a number of tools at their disposal from which to choose during therapy. Some of these tools work better in certain emotional states, such as fear, anxiety, panic, and phobias. Others have a broader range of applications.

  1. Recording your thought process, or journaling[11][12]. Keeping a journal of your thoughts, internal self-talk, and corresponding emotions is effective in identifying limiting beliefs [identifying cognitive distortions] and thought patterns.

  2. Cognitive restructuring[13][14][15] is a method that helps people challenge limiting beliefs they previously recognized. It aims at showing them how disempowering and harmful these distortions are.

  3. Guided exploration [discovery][16][17][18] focuses on helping people open their minds to new possibilities and broaden their thinking. It shows how one's own perspective on things can be biased and single-minded.

  4. Play the script till the end is another tool that is especially useful for those who catastrophize and are led by fear and anxiety. It investigates the worst-case scenario of a presented situation or event in order to demonstrate to the individual that the final outcome can be managed and solved.

  5. A therapist may use an interoceptive exposure[14][19][20] technique to treat panic attacks and crippling anxiety. It subjects the person to bodily sensations of panic and fear and focuses on maintaining that experience to demonstrate that what they are going through is not harmful, despite being uncomfortable.

  6. The successive approximation[21][22] tool may be appropriate for people who have difficulty completing tasks. It enables the individual to break down their desired goal, i.e., the desired behavior, into smaller steps. Each step is a modification of the desired outcome, bringing the person closer to it.

  7. The practice of mindfulness[19][23][24] involves breathing exercises and muscle relaxation. Mindfulness is used to reduce stress and control stress-related thought patterns and behaviors. It is effective in bringing focus and attention.

  8. Exposure response and prevention[25][26][27] is a technique for changing the behavior of people with obsessive-compulsive disorder. It exposes them to triggering stimuli and focuses their attention on not responding to them and therefore controlling their own behavior.


How it works: acknowledging one's own responsibility


Another important factor in the effectiveness of CBT is acknowledging and accepting responsibility for our own emotional states and behaviors. Situations, events, and people in our lives can cause us as much harm or as much joy as we allow them to. A realistic and factual belief system underlies our resilience to what happens around us. The stronger and more adaptable our foundation is, the more focused and stress-free our lives will be.

Emotional responsibility is a concept that must be accepted in order for cognitive-behavioral therapy to be effective. Change is impossible if we continue to blame others, the universe, or circumstances for how we feel, think, and behave. It's also very empowering and encouraging to know that we can shape our reality to work in our favor.


Who is CBT suitable for?


Cognitive-behavioral therapy can be used to treat a variety of emotional, behavioral, and mental health issues. It is a recognized therapeutic approach that can be used to address:

  • depression,

  • anxiety disorders,

  • panic disorders,

  • eating disorders,

  • phobias,

  • addictions,

  • PTSD,

  • obsessive-compulsive disorder [OCD],

  • schizofrenia,

  • sexual disorders,

  • bipolar disorder,

  • personality disorders,

  • anger,

  • ADHD,

  • emotional states, such as grief, guilt, stress, etc.

Furthermore, CBT is used successfully with people of all ages, including children, teenagers, adults, and the elderly. It demands a willingness to change as well as complete cooperation. It is a very practical approach that produces results after only a few sessions and exercises.


Final Thoughts


Cognitive-behavioral therapy [CBT] is a therapeutic approach for dealing with emotional and behavioral issues. At its core is the notion that human emotions and behaviors are the result of irrational beliefs, illogical thought patterns, and self-sabotaging self-talk that we cultivate. Limiting beliefs are rooted in our cultural background, past experiences, and a set of values that we picked up from others.

The ability of CBT to change our thinking and influence our emotional state and behavior is attributed to the plasticity of our brain. When we try to learn something new, such as a new way of behaving, our brains form new neural connections that help to hardwire this pattern.

CBT techniques offer very practical and hands-on tools to help with the treatment process. Their applications may bring about change in a short period of time, but they must be practiced on a regular basis to have a long-term effect.


Takeaway Points


  • Cognitive-behavioral therapy teaches people to recognize self-sabotaging thoughts and demonstrates how these thoughts affect their emotions and behaviors.

  • CBT unites various approaches and therapeutic strategies.

  • The ABCDE framework encompasses all the steps one needs to take to transform their thinking.

  • Limiting beliefs are unrealistic, inflexible, illogical, and non-factual.

  • Acknowledging one's own responsibility for managing emotions and behaviors is necessary for CBT to be effective.


References

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