Cognitive-behavioral therapy (CBT) is a popular type of talk therapy. Unlike some other therapies, CBT is typically intended to be a short-term treatment, with results taking anywhere from a few weeks to a few months.
Although the past is important, CBT focuses on giving you tools to solve your current problems. And there are numerous approaches to this type of therapy.
What techniques are employed in CBT?
The central tenet of CBT is that your thought patterns influence your emotions, which in turn influence your behavior.
CBT, for example, emphasizes how negative thoughts can lead to negative feelings and actions. However, rephrasing your thoughts in a more positive manner can result in more positive feelings and helpful behaviors.
One can also learn some skills from their therapist regarding certain behaviors, these skills they can implement for the rest of their lives. There are several approaches to CBT depending on the issue at hand and your goals. Whatever approach your therapist takes, it will include the following elements:
identifying specific problems or issues in your daily life recognizing unproductive thought patterns and how they affect your life
identifying and reshaping negative thinking in order to change how you feel learning new behaviors and putting them into practice
Your therapist will decide on the best CBT Techniques to use after speaking with you and learning more about the issue you want help with.
Following are the techniques used during Cognitive Behavioral Therapy
Cognitive reorganisation or reframing
This entails scrutinizing negative thought patterns.
Perhaps you have a tendency to overgeneralize, assume the worst, or place far too much emphasis on minor details This way of thinking can have an impact on your actions and even become self-fulfilling.
In order to identify negative patterns, your therapist will ask you about your thought process in various situations. Once you’ve identified them, you can learn how to reframe them so that they’re more positive and productive.
During guided discovery, the therapist will become acquainted with your point of view. Then they’ll ask you questions meant to challenge your assumptions and broaden your thinking.
You may be asked to provide evidence that both supports and contradicts your assumptions.
To confront fears and phobias, exposure therapy can be used. During this therapy session, the doctor actually exposes you to the fears and phobias and will tell you how to deal with them.
This can be done in small steps. Exposure can eventually make you feel less vulnerable and more confident in your coping abilities.
Journaling and note-taking
Writing is a time-honored method of connecting with one’s own thoughts.
Your therapist may ask you to write down any negative thoughts that came to mind between sessions, as well as any positive thoughts that came to mind instead.
Another writing exercise is to keep track of the new thoughts and behaviors you have implemented since the previous session. Putting it down in writing allows you to see how far you’ve.
Scheduling of activities and behavior activation
If you put off or avoid doing something because of fear or anxiety, putting it on your calendar can help. Once the decision-making burden has been lifted, you may be more likely to follow through.
Activity schedules can help you develop good habits and give you plenty of opportunities to put what you’ve learned into practice.
Behavioral experiments are commonly used to treat anxiety disorders characterized by catastrophic thinking.
You will be asked to predict what will happen before beginning a task that normally causes you anxiety. Discussions can be made about the prediction.
Over time, you may notice that the predicted disaster is not very likely to occur. Lower anxiety tasks are better first
Stress-reduction and relaxation techniques
CBT may teach you some progressive relaxation techniques, such as:
muscle relaxation imagery deep breathing exercises
such techniques will help to reduce stress and can aid in the treatment of phobias, social anxieties, and other stressors.
Acting out roles
Role-playing can assist you in working through various behaviors in potentially difficult situations. Playing out potential scenarios can help to reduce fear and can be used for:
- Enhancing problem-solving abilities
- Gaining comfort and confidence in specific situations
- Developing social skills
- Training in assertiveness improves communication skills
This entails breaking down tasks that appear overwhelming into smaller, more manageable steps. Each subsequent step builds on the previous one, gradually increasing your confidence.
What takes place during a CBT session?
During your first session, you’ll help the therapist understand your problem and what you hope to achieve with CBT. The therapist will then devise a strategy to achieve a specific goal.
Goals should include: