Cognitive-behavioral therapy (CBT) is a structured type of psychotherapy that is often included as part of a comprehensive treatment program, but it may also be used as a standalone treatment. CBT is meant to be short-term, but the skills and techniques learned in a cognitive-behavioral therapy program provide lifelong benefits.
This treatment has been found to be highly effective in helping people with mental health conditions, but not everyone who undergoes cognitive-behavioral therapy has a mental health disorder. CBT can help anyone learn how to manage stress and overcome negative thinking patterns. To learn more, call Promises at 844.875.5609.
How Does CBT Work?
Cognitive-behavioral therapy techniques are some of the best-studied forms of psychotherapy. The foundation of these techniques is the idea that people can unlearn problematic beliefs about themselves and the world and replace those beliefs with positive thoughts and actions.
While anyone can benefit from CBT, the approach is often used to treat the following conditions:
- Anxiety disorders
- Attention-deficit/hyperactivity disorder
- Chronic pain
- Depression
- Eating disorders
- Insomnia
- Irritable bowel syndrome
- Migraines
- Obsessive-compulsive disorder
- Phobias
- Personality disorders
- Post-traumatic stress disorder
- Substance use disorders
Cognitive-behavioral therapy techniques can also help individuals cope with difficult life transitions, such as divorce or the death of a loved one.
Therapists must undergo specialized training to practice CBT. They work with people from all walks of life and strive to provide a nonjudgmental, supportive environment for their clients.
During sessions, the client and therapist work together to understand an issue, recognize any problematic thoughts and behaviors, and work to change these negative habits. Clients participate in a limited number of sessions, typically five to 20. Results aren’t immediate, but they may appear sooner than many other types of talk therapy.
Many therapists give their clients exercises to complete between sessions, similar to how a teacher gives out homework assignments. These exercises help clients identify and challenge harmful patterns and apply CBT skills in real-life situations. Examples of CBT homework include self-reflective journaling and positive-thinking exercises.
Using CBT Techniques in Daily Life
The skills you learn during CBT treatment can continue to provide benefits long after your last CBT session. Your therapist may recommend continuing with journaling, meditation, and other exercises in order to support your long-term well-being.
Through journaling, you can process your thoughts and emotions and recognize any related challenges you may be having. A crucial part of CBT is identifying unhelpful patterns, and recording your thoughts and actions in a journal is an effective way to identify these patterns.
Successive approximation is a skill that’s frequently referred to during CBT sessions. It’s the process of breaking down big tasks into attainable goals. This skill can help you anytime you’re faced with a challenge and need to manage an overwhelming situation.
You can’t reflect on your thoughts if you don’t know what they are. The breathing and relaxation techniques learned in CBT help clients shut out external noises and focus on what is going on inside their heads.
Benefits of Psychotherapy
CBT and other forms of psychotherapy offer many benefits, whether you have been diagnosed with a mental health disorder or are simply trying to understand yourself better.
Psychotherapy can teach you how to resolve conflicts more effectively, how to cope with stress, and how to manage unhealthy behaviors. It can also improve self-awareness and help you build the compassion and communication skills needed to maintain healthy relationships.
Take Charge of Your Mental Wellness Today With Help From Promises
Whether you need treatment for a mental health disorder or you’d like to incorporate the benefits of psychotherapy into your daily life, consider working with a cognitive-behavioral therapist.
CBT is a short-term, solution-oriented treatment with many benefits. If you think cognitive-behavioral therapy techniques could benefit you, Promises can help. Call Promises today at 844.875.5609 or reach out through our online contact form to learn more about CBT.