What is Cognitive Behavior Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is simply a therapeutic approach that integrates the cognitive (thought) restructuring approach of traditional cognitive therapy and the behavior modification techniques of traditional behavioral therapy.Is Cognitive Behavioral Therapy (CBT) Effective?
The roots of CBT lie in “cognitive-restructuring” or simply changing the way we think and act. Literally hundreds of research studies have been conducted on the effectiveness of CBT, making CBT the treatment of choice today for conditions such as substance abuse, eating disorders, anxiety, panic, and depression. The newest empirical studies are using brain mapping to further examine and document the effectiveness of CBT.In addition to the evidence base, cognitive behavioral therapy is the treatment of choice for many providers. CBT is a relatively short-term therapy that very goal-oriented, structured, and conducive to change. Instead of a lengthy therapeutic approach, cognitive behavioral therapy (CBT) is predominantly focused on the present and future, settings which we do have some emotional control over. Much of the criticism levied against traditional ‘talk therapies’ centers around its focus on ‘healing’ or somehow fixing our past. Many therapists believe that focusing on events and experiences in our past only keeps us a victim to our past and does nothing to improve our present situation or mood.
How Does Cognitive Behavioral Therapy (CBT) Work?
The “cognitive” component of CBT is just that, cognition or thought. One of the tenets of CBT is that distorted perceptions form our emotional response. Or put another way, we get to “feel” what we “think.” CBT would have us focus on our current negative thinking patterns, distorted concepts of self, our attitudes and assumptions, limiting beliefs, and mental imagery, for example. The cognitive component of cognitive behavioral therapy is about training people to recognize negative thinking patterns that influence how we feel and behave. With recognition of self-specific destructive cognitions, we can then focus our attention on changing these cognitive distortions and reducing the time we spend ‘playing’ amongst these distortions. This is where the ‘behavior” part comes in.On the “behavioral” level, cognitive behavioral therapy focuses on changing unhealthy or unwanted behaviors that reinforce our negative thinking patterns. Behavioral strategies for coping with procrastination, dealing with anger, self-medicating with food, alcohol or other substance abuse, for example, might be part of CBT focused treatment. Time-management skills, social interaction skills, communication skills might also play an important role. Teaching relaxation techniques, the importance of moderate physical activity each day, proper diet and nutrition, all work together to compliment cognitive restructuring.
Reprogramming Thinking Habits with Cognitive Behavioral Therapy (CBT)
Put simply, CBT is about reprogramming habits - thinking habits - and our knee-jerk reactions to these cognitions. It’s about education and awareness; it’s about recognizing distorted perceptions and changing our typical behavior with more positive behavior. In short, if you can recognize that certain thoughts produce unpleasant emotional consequences; and you're shown a NEW, healthier way to think and respond within that same environment, you will be empowered to choose this new way of thinking because it will produce a more serene life-experience for yourself.Again, there are hundreds and hundreds of research studies documenting the effectiveness of cognitive behavioral therapy for anxiety and depression, many showing that CBT is just as effective as drugs in managing these emotional conditions. And for relapse rates, CBT is much more effective than medications in preventing relapses. The side effects associated with medications for anxiety and depression also make CBT a more desirable form of treatment for many.
Cognitive Behavioral Therapy (CBT) or Medication?
Certainly medications have their place, but pills without skills are not a comprehensive, long-term solution for anxiety and depression. In fact, a large percentage of people for whom an antidepressant is prescribed do not find adequate relief, forcing them to endure one drug trial after another before realizing therapeutic results.Because the effectiveness of cognitive behavioral therapy in the treatment of anxiety and depression is so well documented, because there are no dangerous or unpleasant side effects, because the long-term effects of CBT treatment are lasting, CBT provides a solution-based option for people.
