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How CBT (Cognitive Behavioral Therapy) work

CBT (Cognitive Behavioral Therapy)

What is CBT?

CBT, or Cognitive Behavioral Therapy, is a scientifically proven psychological treatment method that works on the interrelationship between a person's thoughts, feelings, and behaviors. The core idea of CBT is that our thoughts (cognition), emotions, and behaviors deeply influence one another.

Aaron T. Beck developed Cognitive Therapy (later known as Cognitive Behavioral Therapy or CBT) in the early 1960s. When a person becomes trapped in negative thinking, their emotional state deteriorates, often leading to unhealthy behaviors. CBT identifies these negative thought patterns and transforms them into more positive and realistic thoughts, thereby improving mental health.

Who Can Take CBT Training?
CBT is commonly practiced by the following professionals:

  • Psychologists
  • Psychotherapists
  • Psychiatrists
  • Mental Health Counselors/Therapists

However, some basic CBT techniques can be practiced for personal growth through self-help. Many individuals can learn parts of CBT for self-improvement. But in the case of complex or long-term mental health issues, CBT should only be conducted under the supervision of a trained therapist.

What Mental Health Issues is CBT Used For?
CBT is used to treat a wide range of psychological and behavioral issues, including:

  • Anxiety Disorders:
    • Generalized Anxiety Disorder (GAD)
    • Social Phobia
    • Panic Attacks
    • Specific Phobias (e.g., fear of heights, water, darkness)
  • Depression:
    • Persistent low mood
    • Low self-esteem
    • Self-hatred and suicidal thoughts
  • Emotional Dysregulation:
    • Mood swings
    • Anger or aggressive behavior
    • Hopelessness and despair
  • Trauma and PTSD (Post-Traumatic Stress Disorder):
    • Psychological distress after accidents, violence, or abuse
    • Nightmares, flashbacks, and restlessness
  • Obsessive-Compulsive Disorder (OCD):
    • Intrusive, repetitive thoughts (obsessions)
    • Repetitive behaviors (compulsions)
  • Eating and Body Image Disorders:
    • Anorexia
    • Bulimia
    • Excessive concern about body image
  • Child and Adolescent Issues:
    • School refusal
    • Exam anxiety
    • Behavioral problems
  • Other Areas:
    • Marital or relationship issues
    • Sleep problems
    • Lack of self-confidence
    • Poor self-control
    • Substance abuse recovery

How Does CBT Work?
CBT is a structured, session-based therapy (usually 6–20 sessions depending on the individual and the issue). It follows a step-by-step process:

Steps:

  • Assessment: Understanding the nature and severity of the problem
  • Goal Setting: Establishing clear therapy goals
  • Psychoeducation: Explaining how CBT works
  • Cognitive Restructuring: Identifying and challenging negative thoughts and replacing them with realistic, positive thoughts
  • Behavioral Activation: Increasing participation in daily activities to reduce depression
  • Exposure Therapy: Gradual exposure to feared situations or stimuli
  • Skills Training: Teaching problem-solving, self-regulation, and decision-making skills
  • Relapse Prevention: Teaching strategies to prevent recurrence of issues in the future

Key CBT Techniques:

  • ABC Model (Activating Event – Belief – Consequence)
  • Thought Records/Thought Diaries
  • Socratic Questioning
  • Identifying Cognitive Distortions (e.g., overgeneralization, catastrophizing)
  • Graded Exposure
  • Behavioral Experiments
  • Activity Scheduling
  • Relaxation Techniques (e.g., deep breathing, progressive muscle relaxation)
  • Mindfulness Practices

Benefits of CBT:

  • Effective results in a relatively short time
  • Evidence-based and research-supported
  • Builds self-reliance
  • Helps individuals manage future issues independently

CBT may not be effective if:

  • The person doesn’t follow therapy guidelines
  • The person is unable to express thoughts or emotions
  • The person lacks time awareness or orientation
  • In cases of severe mental illness (e.g., schizophrenia or delusions), CBT alone may not be sufficient and may need to be combined with medication and other therapies

Conclusion:
CBT is a modern, effective, and widely used form of therapy. It helps individuals understand the connection between their thoughts, emotions, and behaviors, enabling them to better cope with mental health challenges.

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