Have you heard people talking about the term "Cognitive Behavioral Therapy" (CBT) lately? Seen it on #therapytok and wondering what it is? In this article, we'll decode CBT and explore how it might benefit you in managing your mental well-being.

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What is Cognitive Behavioral Therapy (CBT)?

CBT is a widely recognized and evidence-based form of therapy that focuses on the connection between our thoughts, feelings (both physiological such as racing heart or rapid breathing and emotional such as sadness or worry), and behaviors. It can be used as a treatment for various mental health conditions, such as anxiety, depression, stress, and phobias. It's a practical approach that helps individuals understand how their thinking patterns impact their feelings and actions and how to change their thought patterns. By identifying and challenging negative or unhelpful thoughts, CBT helps individuals to learn to be their own therapists, through exercises as “homework” outside of therapy sessions. CBT is a now-focused and solutions-oriented approach. Placing a heavy emphasis on what is contributing to the present problems and how the therapist can help the individual find solutions. An individual sets goals to change their thinking process, behaviors and feelings. By changing one of these, they change them all. For example, if the individual feels lonely and believes people don’t want to spend time with them their goal might be to attend a social gathering. Their interactions with others challenge the belief that others do not want to spend time with them and also reduces their sense of loneliness.  

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Does it work? 

Yes. Many research studies conducted across continents and multiple decades support it’s effectiveness in reducing symptoms. Its success lies in its goal-oriented and solution-focused nature, offering tangible tools and strategies that can be applied in real-life situations. Treatment plans vary between therapists and the client’s goals, but typically range from 8-20 weeks in duration. 

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Key Concepts of CBT:

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Automatic Thoughts: CBT recognizes that our minds generate automatic thoughts in response to certain situations. These thoughts can be positive, negative, or neutral, and they significantly impact our emotions and behaviors. 

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Cognitive Distortions: Sometimes, our automatic thoughts can be distorted or illogical, leading to unnecessary stress and anxiety. CBT helps identify common cognitive distortions, such as black-and-white thinking, overgeneralization, and catastrophizing, enabling us to challenge and reframe these thought patterns and see things in a different light. A way to identify cognitive distortions is to notice if your thoughts frequently include works like “always” or “never.”

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Behavior Activation: CBT emphasizes the link between our thoughts, feelings (physiological and emotional), and behaviors. By modifying behaviors, we can interrupt negative thought patterns and improve our mental well-being. Engaging in activities that bring us joy, practicing self-care, and setting achievable goals are some strategies used in behavior activation. Additional goals can include modifying behaviors that reinforce negative thoughts and emotions, such as reducing isolation, reducing harmful habits, increasing physical activities or even improving assertive communication strategies.

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Exposure and Response Prevention: CBT recognizes that facing our fears and gradually exposing ourselves to anxiety-provoking situations can reduce their impact. Through exposure therapy, we can overcome phobias, anxieties, and obsessive-compulsive behaviors. Avoidance reinforces anxieties. A key aspect of CBT is reducing a person’s avoidance of what they fear. For example, if you have a flying phobia you would be encouraged to first visualize yourself boarding a plane and to use breathing exercises to calm your physiological reactions (i.e., elevated heart rate, rapid breathing, sweating, muscle tightness). Once you feel calm and that you can control your emotional responses you would be encouraged to gradually work towards booking and taking an actual flight. 

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How can CBT benefit you?

If you think you may have negative thought patterns or negative self-talk, CBT may have the power to help you alter those thoughts and free your mind. By understanding your thought patterns and learning how to challenge negative thinking, you can reduce anxiety, improve your mood, and enhance your overall well-being. CBT empowers you to take control of your thoughts and behaviors and address anxieties that may be a damper on your life. Changing your narrative ultimately impacts your actions and your well-being. 

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Incorporating CBT into Your Life:

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Seek Professional Help: If you're interested in trying CBT, consider reaching out to a mental health professional who has experience in this therapeutic approach. They can guide you through the process and tailor the therapy to your specific needs.

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Use Self-Help Resources: Many self-help books, websites, and apps offer CBT techniques and exercises that you can practice on your own. These resources can be a great starting point for implementing CBT principles into your daily life. 

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Practice Mindfulness: Mindfulness complements CBT by helping you stay present and aware of your thoughts and emotions. Incorporating mindfulness techniques, such as meditation or deep breathing exercises, can enhance the effectiveness of CBT.

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CBT is a validated, clinical therapeutic approach that has changed millions of minds and lives. 

Our therapist interns at Sol Health are trained in a variety of techniques, including CBT, and if CBT is something you’re considering, we hope this resource helps you learn more about it and why it may be good for you. If you’re interested in learning more about our therapist interns and if they’re a right fit for you, visit https://www.solhealth.co/our-therapist-interns. 

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With love,

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The Sol Health team ☀️

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