COGNITIVE BEHAVIOURAL THERAPY- A guiding light

Thoughts, feelings and behaviour combine to influence the quality of our lives. The way we think affects our mood and if we often find ourselves surrendering to a pessimistic thought process or trying to attain constant social validation, etc then the fact that it affects the way we live our lives and prevents us from reaching our goals follows unsaid.

Cognitive-behavioural therapy is a psychotherapy which approaches a range of mental and emotional health issues. Cognitive-behavioural therapy aims to help you identify and challenge unhelpful thoughts and to learn practical self-help strategies. Cognitive behavioural therapy teaches you to challenge and overcome automatic beliefs and think in a less negative way about yourself and your life using practical strategies to change or modify your behaviour and replacing them with realistic, more objective thoughts. It is based on the understanding that thinking negatively is a habit that, like any other habit, can be broken. The result is more positive feelings, which in turn lead to more positive thoughts and behaviours.


Cognitive behavioural therapy is a proven effective treatment and can help people suffering from the following conditions-


1.Bipolar disorder

2.Borderline personality disorder

3.Eating disorders

4.Anxiety disorders

5. PTSD

6.Panic disorder

7.Psychosis

8.Schizophrenia

9.Insomnia

10.Substance abuse

11.Marriage or relationship problems


Cognitive-behavioural therapy doesn’t guarantee a complete recovery from the above-mentioned conditions but surely helps in coping better with their symptoms.



Cognitive Behavioural Therapy is a combination of two therapies- ‘cognitive therapy’ and ‘behaviour therapy’.

Cognitive therapy aims to change the negative outlook of people as negative thoughts cause self-destructive feelings and behaviour. CBT challenges these thoughts and helps cope better with healthier strategies.

Behaviour therapy aims to alter a person’s behaviour which may be considered inappropriate or unhealthy. It teaches people more helpful behaviours.


TYPES OF COGNITIVE BEHAVIOURAL THERAPY


Cognitive behavioural therapy has a diversity of procedures and methods that address feelings, sentiments, and behaviours. These can range from structured psychotherapies to self-help substances. There is a variety of particular types of therapeutic approaches that involve CBT:

  • Cognitive therapy aims at identifying and changing distorted thinking patterns, emotional responses, and behaviours.

  • Dialectical behaviour therapy addresses thoughts and behaviours while incorporating strategies such as emotional regulation and mindfulness.

  • Multimodal therapy suggests that issues must be treated by using seven different but interconnected modalities, which are behaviour, affect, sensation, imagery, cognition, interpersonal factors, and drug/biological considerations.

  • Rational emotive behaviour therapy (REBT) involves identifying irrational beliefs, actively challenging these beliefs, and finally learning to recognize and change these thought patterns.

While each type of cognitive-behavioural therapy takes a distinct method, all work to deal with the underlying thought structures that render psychological discomfort.




COGNITIVE BEHAVIOURAL THERAPY- STRATEGIES


People constantly experience thoughts or emotions that fortify or stir faulty notions. Such notions can result in complicated behaviours that can influence numerous life areas, including family, romantic relationships, work and academics.


Identify Negative Thoughts

This process can be difficult for most of you, especially if you struggle with self-introspection, but at the end, it will only lead to you learning how to control thoughts and feelings in an unfavourable situation.



Set Goals

During Cognitive behavioural therapy, a therapist can help you with goal setting skills by teaching you how to identify and distinguish smart goals. It is an important step in the recovery process. It is also important to focus on the process rather than just the end product.


Problem Solving

Problem-solving in Cognitive behavioural therapy often encompasses five steps: identifying an issue, creating a list of feasible solutions, analyzing the vitalities and weaknesses of each feasible solution, choosing a solution to execute, and executing the solution. Learning problem-solving skills can help you recognize and solve problems that originate from life stressors, both big and small, and diminish the pessimistic impact of psychological and bodily illness.


Self Monitor

It is an important part of Cognitive behavioural therapy that involves tracking behaviours, symptoms or experiences over time and sharing them with your therapist. Self-monitoring can help provide your therapist with the information needed to provide the best treatment.



Progress Gradually

Cognitive behavioural therapy is a gradual process that helps a person take incremental steps towards a behavior change. By progressively working toward a larger goal, the process seems less daunting and the goals easier to achieve.


THINGS TO KEEP IN MIND BEFORE CHOOSING COGNITIVE BEHAVIOURAL THERAPY


1.Cognitive behavioural therapy may not be the best form of therapy for people with any type of brain disease or injury that impairs their rational thinking.


2.Cognitive behavioural therapy requires you to be an active participant in the treatment process. You may have to keep a detailed journal of your feelings, thoughts and behaviors. If you want positive results, you will have to put in the effort from your end as well.


3.Cognitive behavioural therapy involves a close working connection between you and your therapist. Professional trust and admiration are important.


4.If you’re looking for a quick fix, Cognitive behavioural therapy is not the best choice. While CBT is considered a short term form of psychotherapy, it may still take a considerable amount of months for you to change and overcome unhealthy behavioral and thinking patterns.



#cbt #therapy #mentalconcerns #journalling #feelings #behaviour #thoughts #gradualprocess #selfmmonitoring #negativethoughts #positivethoughts






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