What is CBT?

Cognitive-behavioral therapy (CBT) is a form of talking therapy founded on the idea that our thoughts determine our feelings and behavior.

CBT combines cognitive therapy and behavioral therapy to help people manage their problems by changing negative thinking patterns and behavior. A cognitive aspect of CBT focuses on thinking patterns and psychological distress, while behavioral methods of CBT focus on behavior.

Cognitive-behavioral therapy is most effective in treating anxiety disorders and depression but can also help with other mental health concerns.

The Main Goals of CBT

Our negative self-talk affects how we feel and, consequently, how we behave. One of CBT’s primary goals is to help clients understand how their thoughts affect their feelings and behavior and teach them how to replace dysfunctional thinking patterns with more positive ones.

Cognitive-behavioral therapy is a short-term and goal-oriented method. CBT is an effective treatment for anxiety, phobias, panic attacks, and depression. Nevertheless, cognitive-behavioral therapy has also proven to aid people with other mental health problems, such as:

• Post-traumatic stress disorder (PTSD)

• Obsessive-compulsive disorder (OCD)

• Eating disorders, such as anorexia and bulimia

• Bipolar disorder

• Borderline personality disorder (BPD)

• Sleeping problems

• Substance use challenges

• Anger issues

• Relationship problems

Cognitive Methods of CBT

Cognitive-behavioral therapy involves a range of techniques. Many of these techniques focus on negative automatic thoughts.

Negative automatic thoughts (ANTs) are hard to control, as the brain becomes hardwired to think negatively. Automatic negative thoughts are random thoughts that pop up out of nowhere in a person’s mind. These are mainly negative thoughts. They increase the feelings of discomfort and reduce the person’s ability to cope with anxiety. One of the goals of CBT is to rewire the brain to think in a new way.

Changing negative thinking patterns takes time and requires practice. Eventually, a determined practice changes the brain’s neural pathways until replacing negative thoughts with positive ones becomes automatic.

Behavioral Methods of CBT

The most commonly used behavioral technique in CBT treatment is systematic desensitization or exposure training. This method has been successfully used in treating phobias. It involves gradually exposing a person to fear-provoking situations in the real-world or in vivo until they cause less fear and anxiety. The exposure can be suspended at any point if the patient starts feeling uncomfortable.

The Benefits and Drawbacks of CBT

CBT can be completed in a relatively short period, which is one of its main advantages. Furthermore, CBT helps you learn coping strategies that can be used long-term in day-to-day life. Moreover, CBT is a highly structured therapy and can be delivered face-to-face, online, individually, for couples and families, or in groups. During the therapy process, the therapist also becomes a teacher that helps the patients on their way of recovery and personal growth.

On the other hand, some critics argue that CBT doesn’t address the broader problems or underlying causes of mental health conditions. Also, CBT may not be suitable for people with complex mental health problems.