A popular type of talk therapy is cognitive behavioral therapy or CBT. CBT is typically designed as a short-term therapy, taking anywhere from a few weeks to a few months to see results, unlike some other therapies.
Although the past is undoubtedly relevant, CBT concentrates on giving you the tools you need to address your current issues. And with this kind of therapy, there are many different ways to get there.
Here is a look at some of the CBT procedures, the difficulties they address, and what to anticipate from CBT.
TECHNIQUES USED WITH CBT
The core tenet of CBT is that your mental habits influence your feelings, which in turn influence your behaviors.
CBT, for example, emphasizes how negative ideas can result in unpleasant sensations and behaviors. However, shifting your perspective to a more positive one might result in happier emotions and constructive activities.
You’ll learn from your therapist how to make immediate adjustments. You can use these abilities for the remainder of your life.
There are various strategies for implementing CBT, depending on the problem you’re trying to solve and your objectives. Regardless of the strategy your therapist employs, it will involve:
- Awareness about the problems faced in daily life
- Realisation of impact of unproductivity on life
- Implementing positive thinking
- Learning new and better mannerisms and practising them
1] Restructuring or reframing of the mind
Examining unfavourable thought patterns is a necessary step in this process.
Maybe you tend to over-generalize, think the worst will happen, or give little facts way too much weight. This kind of thinking can influence your actions and possibly become a self-fulfilling prophesy.
Your therapist will inquire about your mental processes in specific circumstances so you can spot unhelpful patterns. Once you’re aware of them, you can learn how to change them into more optimistic and useful ones.
As opposed to saying, “I blew the report because I’m completely useless,” you may say, “That report wasn’t my best work, but I’m an useful employee and I contribute in many ways.”
2] Guided Exploration
During guided exploration, the therapist will become familiar with your point of view. They’ll next start asking you questions that are meant to make you reconsider your viewpoints.
You can be requested to provide both evidence that contradicts and evidence that supports your views.
You’ll gain the ability to view things from several angles, particularly those you might not have previously thought of. This can direct you in a more beneficial direction.
3] Exposure Therapy
To face anxieties and phobias, exposure therapy might be employed. Your therapist will gradually introduce you to the situations that make you feel anxious or fearful while offering advice on how to deal with them right then and there.
Small steps can be taken to complete this. Exposure can eventually help you feel less exposed and more assured in your ability to cope.
4] Journal Writing
Writing is a tried-and-true method of connecting with your own thoughts.
Your therapist can urge you to make a list of both the unfavourable thoughts that came to mind between sessions and the positive ones you would want to think of in their place.
Another writing task is to record the fresh ideas and actions you’ve adopted since the prior session. Putting things down on paper can help you realise your progress.
5] Day Planning
Putting an activity on your calendar can assist if you frequently postpone or avoid it out of dread or anxiety. When the decision-making load is lifted, you might be more likely to follow through.
Scheduling your activities can help you develop healthy habits and provide you plenty of chances to apply what you’ve learned.
6] Behavioral Studies
The treatment for anxiety disorders that involve catastrophic thinking often involves behavioural studies.
You’ll be asked to forecast what will occur before starting a chore that typically gives you anxiety. You’ll discuss whether the forecast came true later.
You might begin to realise that the projected calamity is not going to materialise over time. You’ll probably begin with easier jobs and progress from there.
7] Relaxation Techniques
You might learn progressive relaxation techniques in CBT, like:activities for deep breathing and muscle relaxation.
You’ll acquire useful abilities that might help you feel more in control and reduce stress. Dealing with phobias, social anxieties, and other stressors can be made easier by doing this.
8] Play Acting
You can practise various behaviours in potentially challenging situations by role-playing. Playing out potential outcomes can help reduce fear and be used for:
- enhancing problem-solving abilities
- obtaining comfort and assurance in particular conditions
- putting social skills to use
- training in assertiveness enhancing communication abilities
9] Incremental Approximation
This entails breaking down seemingly impossible tasks into smaller, more manageable steps. You gain confidence as you go because each subsequent step builds on the one before it, little by little.
STEPS TAKEN DURING A CBT SESSION
During the first session of CBT the therapist makes the subject understand the problems that they are undergoing. In your first session, you’ll aid the therapist in comprehending the issue you’re facing and the goals you have for CBT. The therapist will then create a strategy to accomplish a particular objective.
Aims of the treatment are:
S– Specific
M– Measurable
A– Achievable
R– Realistic
T– Time limited
The therapist may suggest solo, family, or group treatment depending on your circumstance and your SMART goals. Sessions typically last an hour and occur once a week, though this can change depending on the requirements and availability of the individual.
You will be required to complete worksheets, keep a journal, or carry out specific tasks between sessions as homework as part of the process.
The key is to have open lines of communication and to feel at ease with your therapist. Try to locate a therapist that you can connect with and open up to more readily if you don’t feel fully at ease with the one you now have.
Find a therapist who has received CBT training and has expertise treating your particular issue. Verify that they have the appropriate certifications and licences.
For advice, you might wish to consult your doctor or other healthcare professionals. Practitioners could be:
- psychiatrists \spsychologists
- Mental health nurse practitioners
- Marriage and family therapists and social workers
- other trained mental health providers
In terms of short-term therapy, cognitive behavioural therapy (CBT) is a well-known and successful approach. It is built on how your thoughts, emotions, and behaviours are related to one another and how they might affect one another.
Many different strategies are applied when using CBT. Your therapist will work with you to determine which CBT technique is most appropriate for your unique requirements based on the sort of problem you wish to address.
