Cognitive Behavioral Therapy
Cognitive behavioral therapy (often abbreviated as CBT) is a specific type of structured talk therapy (talk therapy can also sometimes be called psychotherapy—there are a variety of different types of psychotherapy, of which CBT is one). CBT is a focused, goal-oriented approach, and is usually limited to a specific number of sessions. During these sessions, your therapist will help you work through inaccurate and/or negative thinking in order to approach challenging situations more clearly and respond to them more effectively.
Cognitive behavioral therapy is an extremely common therapeutic tool used to treat mental health disorders such as depression, post-traumatic stress disorder, or eating disorders. It can also be highly effective in helping patients deal with a phobia or past trauma or even simply to help people learn how to cope better with stress and difficult life situations. Depending on the type and severity of the underlying problem, CBT can be implemented as a stand-alone therapy, or in combination with other therapy techniques and/or pharmaceutical treatment.
What to expect from cognitive behavioral therapy
Unlike other forms of counseling, cognitive behavioral therapy is intended to be short-term, goal-oriented therapy. The specific number of therapy sessions usually ranges from about 5 to 20; however, your specific treatment plan will depend on factors unique to your mental health. In determining your course of CBT treatment, your therapist will consider issues such as what you are seeking to treat, the severity of your symptoms, how long you have been coping with your concerns, the level of general stress in your life, the support you have from family, friends, and coworkers, and how quickly you make progress over the course of your therapy.
Your first CBT session will focus on information-gathering, diagnosis, and developing a specific treatment plan. Your counselor will ask you about your current physical and mental health, as well as your medical history (both physical and mental). He or she will discuss your goals and concerns, and may also discuss whether you would benefit from CBT alone or a combination of other treatments as well. This first session is also your opportunity to learn more about your therapist, including his or her philosophy and approach, as well as ask questions about CBT and your specific treatment plan. It is important to establish an open and trusting relationship with your therapist right from the start; you may need to speak with several different counselors before you find “the right one” for you.
The Four Steps in Cognitive Behavioral Therapy
In general, cognitive behavioral therapy involves four specific steps:
Identify your specific mental health concern(s). The first step in CBT is to identify the issues that you want to work on over the duration of your CBT treatment. Clearly identifying the symptoms of a mental health disorder, past trauma, or current life difficulty, as well as your goals for CBT, is key to ensuring that your therapy is ultimately successful.
Identify your thoughts, beliefs, and feelings about your specific concern(s). Once you have identified what you want to work on, you will then begin to share your thoughts on those concerns. You may want to talk about a specific situation or experience, and/or your beliefs about yourself and events/people in your life.
Identify inaccurate or negative thinking. During your CBT sessions, your therapist will help you recognize patterns of thinking undermining your mental health, including your physical, behavioral, and emotional responses in different scenarios and situations.
Reshape negative thought patterns. Your counselor will help you understand whether your patterns of thinking are realistic, or whether they are based on inaccurate perceptions. With hard work and practice, CBT will help you re-learn positive ways of thinking based on more accurate perceptions of the situations you face.
Although cognitive behavioral therapy is considered “short term”, it’s important to recognize that results don’t happen overnight! It takes time and hard work, and may require you to move outside your comfort zone as you proceed through the therapeutic process. However, if you approach therapy as a partnership with your counselor, and are open and honest with him or her throughout the process, and stick to the treatment plan—including any “homework” your counselor asks you to complete between sessions—CBT can be a highly effective way to achieve long-term wellness.
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