Practice Cognitive Behavioral Therapy (CBT) – Be Your Own Therapist !

Have you often posed yourself this question, while on a situation of dilemma, ‘What’s the worst that can happen to me’? If you are in the habit of confronting your fears with this line of thinking during your anxious moments, then, it means you are unconsciously practicing Cognitive Behavioral Therapy on yourself.

To tell you why you should not worry about you behaving like your own therapist, here are a few points!

What Is Cognitive Behavioral Therapy?

Cognitive behavioral therapy (CBT) is a type of psycho-therapeutic treatment that helps people learn how to identify and change destructive or disturbing thought patterns that have a negative influence on behavior and emotions.

Cognitive behavioral therapy focuses on changing the automatic negative thoughts that can contribute to and worsen emotional difficulties, depression, and anxiety. These spontaneous negative thoughts have a detrimental influence on mood.

Through CBT, these thoughts are identified, challenged, and replaced with more objective, realistic thoughts.

What is an example of cognitive behavioral therapy?

CBT is a gradual process that helps a person take incremental steps toward a behavior change. For example, someone with social anxiety might start by simply imagining anxiety-provoking social situations. Next, they might start practicing conversations with friends, family, and acquaintances.

What is the main goal of cognitive behavioral therapy?

CBT ultimately aims to teach patients to be their own therapist, by helping them to understand their current ways of thinking and behaving, and by equipping them with the tools to change their maladaptive cognitive and behavioral patterns.

What are the key concepts of cognitive behavioral therapy?

CBT is based on the idea that how we think (cognition), how we feel (emotion) and how we act (behavior) all interact together. Specifically, our thoughts determine our feelings and our behavior. Therefore, negative and unrealistic thoughts can cause us distress and result in problems.

What are 5 cognitive behavioral interventions?
Some of the techniques that are most often used with CBT include the following 9 strategies:

• Cognitive restructuring or reframing.
• Guided discovery.
• Exposure therapy.
• Journalling and thought records.
• Activity scheduling and behavior activation.
• Behavioral experiments.
• Relaxation and stress reduction techniques.
• Role playing.

What disorders can CBT treat?
Mental health disorders that may improve with CBT include:

• Depression.
• Anxiety disorders.
• Phobias.
• Post-Traumatic Stress Disorder (PTSD).
• Sleep disorders.
• Eating disorders.
• Obsessive-Compulsive disorder (OCD)
• Substance use disorders.

What is CBT not good for?

In a landmark 2009 review published in the journal Psychological Medicine, the study authors concluded that CBT is of no value in treating schizophrenia and has limited effect on depression. The authors also concluded that CBT is ineffective in preventing relapses in bipolar disorder.

What are examples of techniques used in cognitive behavior therapy?
These are some of the most popular techniques used in CBT:

• SMART goals. SMART goals are specific, measurable, achievable, realistic, and time-limited.
• Guided discovery and questioning. Journaling.
• Self-talk.
• Cognitive restructuring.
• Thought recording.
• Positive activities.
• Situation exposure.

Can you teach yourself cognitive behavioral therapy?

One of the major goals of CBT is for you to ‘become your own therapist’ by learning skills that you can continue to practice after you’ve ended treatment. These studies show that people who learn CBT skills on their own can use these skills to keep feeling well.

What does ABC stand for in CBT?

ABC is an acronym for Antecedents, Behavior, Consequences. It is used as a tool for the assessment and formulation of problem behaviors and is useful when clinicians, clients, or carers want to understand the ‘active ingredients’ for a problem behavior.

How does CBT change the brain?

Every time the logical brain overrides the emotional brain, the logical brain “muscle” becomes stronger and stronger. In other words, through CBT training the brain actually reinforces the neural pathways, so it becomes easier and easier to deal with future stressful situations.

What are cognitive activities for adults?

Here are some of the mind stimulating activities for seniors

• Word Games. Word games serve as effective and fun ways to engage the mind.
• Games and Puzzles.
• Card Games.
• Chess & Strategy Games.
• Reading.
• Activities Involving the Use of Hands.
• Physical Exercise & Healthy Lifestyle.

Why is CBT so popular?
CBT has become increasingly popular with clinicians and the general public alike over recent years. Surveys of therapists indicate the CBT is fast becoming the majority orientation of practicing psychologists . It is largely because of its commonsense and clear principles, CBT approaches-based self-help books have come to dominate the market.

Source: Cognitive-Behavioral Therapies: Achievements and Challenges – NCBI Report

(Image courtesy: Pixabay.com)Cognitive Behavioral Therapy (CBT) – Be Your Own Therapist !