Cognitive Behavior Therapy

What is Cognitive Behavioral Therapy (CBT)?

Cognitive Behavioral Therapy was first developed in the 1960s by Dr. Aaron Beck. Since then, CBT has become the most effective therapeutic approach for a wide range of mental health issues including depression, anxiety, OCD, PTSD, ADHD, eating disorders, alcohol disorders, and many more. 

Principles of CBT

CBT is based on the principle that psychological issues are partly based on problematic or unhelpful patterns of thinking and behavior. During CBT, a mental health professional helps the patient look closely at their thoughts and emotions and learn to adopt healthier thinking patterns and habits. CBT can be used alone or along with medication and other therapies and is effective in treating a wide range of mental health conditions as well as some non-psychological medical conditions. By identifying and challenging negative or distorted thinking patterns, individuals can alter their emotional responses and engage in more constructive behaviors through cognitive restructuring, behavioral activation, problem-solving, and mindfulness/relaxation. 

Cognitive Restructuring involves identifying and challenging irrational or unhelpful thoughts. The therapist would help the individual by recognizing that one’s failure does not define their worth or abilities. Behavioral Activation emphasizes the importance of behavior in maintaining or alleviating emotional distress.  It also helps break the cycle of negative behavior that often accompanies mental health issues. In the problem-solving phase, therapists work with clients to develop effective strategies for coping with difficulties, thereby reducing feelings of helplessness and enhancing a sense of control over one’s life. Finally, mindfulness and relaxation techniques incorporate mindfulness practices and relaxation techniques to help individuals manage stress and anxiety.

Pros and Cons of CBT

Pros: 

Many studies have proven the effectiveness of CBT to treat various conditions, including anxiety, depression, and stress. Compared to other therapies, CBT would be a short-term option for people looking for quick results. Individuals usually see improvements within 5 to 20 sessions. Moreover, individuals learn skills to manage negative thoughts, emotions, and behaviors. These skills will be useful in the long term, and these skills will help people to face future challenges more effectively. 

Cons: 

However, there are some limitations to CBT. To be effective, the individual needs to put in the effort by applying strategies outside of the session and doing the homework assigned by therapists. Another limitation would be the fact that CBT focuses on present thoughts and behaviors. This results in deep-rooted issues, possibly from the past, to be overlooked. Finally, the therapist needs to have a certain level of expertise to tailor the approach to an individual’s specific needs. 

Finding the Right Therapist 

It's important to ensure the therapist is a state-certified and licensed mental health professional who treats your area of concern. Many professionals often list their qualifications and therapy specialists online. It’s recommended to talk to your primary healthcare provider or trusted friends and family for referrals and to search online through local and state psychological associations for a CBT therapist. 

Bibliography: 

American Psychological Association. “What Is Cognitive Behavioral Therapy?” American Psychological Association, 2017, www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral.

Cleveland Clinic. “Cognitive Behavioral Therapy (CBT).” Cleveland Clinic, Cleveland Clinic, 4 Aug. 2022, my.clevelandclinic.org/health/treatments/21208-cognitive-behavioral-therapy-cbt.

“Find a Therapist near You | Local Psychologists & Counsellors | TherapyRoute.” Www.therapyroute.com, 31 June 2024, www.therapyroute.com/article/cbt-explained-by-therapyroute.

Therapist Aid. “Treating Anxiety with CBT (Guide) | Therapist Aid.” Therapist Aid, 2012, www.therapistaid.com/therapy-guide/cbt-for-anxiety.