Cognitive Behavioral Therapy

Cognitive Behavioral Therapy is a type of treatment that aims to change a person’s behavior by changing the thought patterns that lead to the behavior.

This mode of therapy emphasizes a patient’s agency. As the patient learns to identify their own thought patterns, the therapist encourages the patient to practice the coping strategies they have learned during the therapy sessions. These strategies might involve identifying negative thought patterns, managing emotions, and problem-solving.

Cognitive Behavioral Therapy is often solution-focused, meaning it does not last for months or years. Instead, patients and therapists set a goal to work toward, and patients often complete “homework” between sessions.

This type of therapy is useful in many different situations; it can be used, by itself or in conjunction with other types of treatment, to help those dealing with anxiety, depression, OCD, substance abuse disorders, mental illness, etc.

Cognitive Behavioral Therapy is a widely practiced form of therapy, and according to the American Psychological Association, it has been shown to be as effective or more effective than other types of therapy or medication when used to treat certain mental illnesses, psychological disorders, or even grief counseling.[1]

CBT is based on some key principles, including:

• Problematic or faulty thought patterns are part of what causes psychological problems.
• Problematic or faulty behaviors are another part of what causes psychological problems.
• People who experience these psychological problems can learn ways to cope with them, which can help relieve certain symptoms and make life easier and more enjoyable.

In dealing with negative thought patterns, CBT helps patients identify and recognize when those thoughts begin in their minds. Then, the client is encouraged to evaluate those thoughts in light of reality.

For example, if a person has a thought pattern that begins with “I’m not good enough,” in therapy, that individual begins to recognize what triggers that thought and then to evaluate that thought critically, asking, “Is this objectively true? If not, why am I having this thought, and how can I change it?” Instead, the person could answer, “I’m not the best at XYZ activity, but I’m learning.” This new thought breaks the negative cycle and presents a more accurate picture of reality.

A person involved in CBT might also seek to understand others’ motivations more fully and apply problem-solving skills when dealing with conflict. A CBT therapist might encourage a client to face their fears rather than avoid them and provide strategies for relaxing one’s mind and body. These new skills hopefully lead to greater confidence in dealing with oneself and others.

Cognitive Behavioral Therapy is best understood as a partnership. The therapist is there to help the client explore alternative viewpoints and learn new coping skills, but a person will get the most out of this kind of therapy if he or she goes in willing to work on changing their thoughts and behaviors.

CBT is usually done in an individual setting, but it can also be part of group or family therapy.

Cognitive Behavioral Therapy has been practiced since the 1960s, so there is a substantial body of research on its effectiveness in treating certain disorders. Hoffman et al. completed a meta-analysis of studies done on CBT and found the following results.[2]  CBT has been found to be:

• particularly effective in treating cannabis or marijuana addiction, as well as nicotine addiction.
• helpful in treating hallucinations and delusions due to schizophrenia.
• equally effective as other types of psychotherapy at treating depression.
• especially helpful in treating anxiety.
• effective in treating generalized stress and obsessive-compulsive disorder.
• equal to EMDR in treating PTSD.

Cognitive Behavioral Therapy is most often completed in five to 15 sessions, which makes it difficult to know how well it works in the long-term for issues like anxiety, which often requires a longer recovery time or maintenance sessions.

CBT is most helpful for those who want to learn new coping skills and who are ready to work at putting them into practice. Problems can be due to issues such as:

• relationship problems
• issues at work
• grief
• adjusting to a new “normal” (i.e., living with a new medical diagnosis)

Cognitive Behavioral Therapy is a form of talk therapy, which means that a patient is encouraged to explore their thoughts and feelings about situations with their therapist. Usually, sessions are conducted in a question-and-answer format.

Patients should not feel embarrassed about opening up; everything is confidential, and the therapist will help the individual work through the connection between the patient’s thoughts, feelings, and behavior. The therapist is not present to simply listen to the client, although that is a large part of what the therapist does. Instead, the therapist will ask the client to identify negative thought patterns, challenge them, and change them.