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Cognitive Behavioural Therapy

What's Cognitive Behavioural Therapy (CBT)?

Cognitive behavioural therapy (CBT) is one of the effective talk therapies that helps an individual to deal with the psychological issues by improving their way of thinking and behaving. 

In the case of cognitive-behavioral therapy (CBT), you have CBT sessions with a CBT practitioner in CBT counseling centers. It can help you in transforming your negative thinking patterns into positive thoughts and actions.

CBT, along with other therapy techniques, can help in treating a number of mental disorders such as depression, post-traumatic stress disorder (PTSD), and eating disorders. However, CBT can help anyone who’s going through a difficult life situation, not just those suffering from mental health conditions. 

In this page, you can know more about various aspects of CBT such as: 

  • What can you learn from CBT? 

  • What illnesses can CBT help address? 

  • Types of cognitive behavioral therapy (CBT)? 

  • Things to know before starting CBT treatment

  • How does CBT work? 

  • How to get the most of your CBT session?

  • How does CBT help? 

What can you learn from CBT?  

There are several things you can learn from your CBT sessions:

  • Identify your problems at the root

  • Be conscious for automatic thinking

  • Contest all unrealistic assumptions 

  • Separate your rational from your irrational thoughts

  • Cease to be afraid of the worst

  • Be able to look at situations from different perspectives

  • Realize how your past experiences can affect your present situations

  • Understand better what motivates other people to behave in certain ways

  • Be more aware of your moods and behaviors

  • Be positive in perceiving situations

  • Establish goals that can be achieved easily

  • Stop blaming yourself for everything

  • Avoid generalizing or over-thinking

  • Focus more on how things are in reality rather than how they should be

  • Learn to face your fears

  • Stop judging yourself

What illnesses does CBT help address?

Cognitive behavioural therapy (CBT) is an effective therapy that addresses most mental health conditions. Listed below are some of the illnesses that can be addressed through cognitive behavioural therapy (CBT):

  • Depression

  • Stress 

  • Anxiety

  • Panic attack

  • Chronic pain

  • Sleep disorders

  • Eating disorders

  • Obsessive- Compulsive Disorder (OCD)

  • Post-Traumatic Stress Disorder

  • Phobias

  • Addiction-related issues

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                          Types of cognitive behavioural therapy (CBT)

                          The type of CBT treatment that’s chosen by the  counselor or the therapist depends on the kind of issue being focused.  Following are some of the types in cognitive behavioural therapy (CBT) that may  include:

                          Behavior Therapy (BT)

                          In the field of mental health, Behavior Therapy (BT) is the first form of psychoanalytic approach that has been proven scientifically. The interventions of Behavior Therapy (BT) include communication, social skill training, and behavioral  activation. This therapy highly focuses on an  individual’s anxiety and mood-related issues such as depression, stress, social phobia, and Obsessive-Compulsive Disorder (OCD).

                          Cognitive Therapy (CT)

                          This therapy targets the irrational thought patterns of the recovering individual. Using this interventional therapy, a person can cope with unrealistic and self-defeating thoughts. Furthermore, by exploring the rational thoughts the individual learns to develop the skill to deal with the symptoms. Cognitive Therapy (CT) is effective against illnesses such as phobias, Attention Deficit Hyperactivity Disorder (ADHD), and Generalized Anxiety Disorder (GAD). 

                          Cognitive-Behavioral Therapy (CBT)

                          According to research studies, CBT is one of the most effective psychotherapy treatment. CBT is an integration of  Behavior Therapy (BT) and Cognitive Therapy (CT). Here, the counselor focuses on the individual’s emotional conflicts and educates them with coping skills that  improves the state of mind. Through CBT an individual can manage illnesses such as obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), sleep problems, and addiction-related issues. 

                          Third generation or third-wave CBT

                          The intervention techniques that are mentioned above (CB, BT, CBT) are the traditional approaches that  deal with thoughts, actions, and behaviours. Whereas, the third wave or third-generation CBT’s focus is on other strength-based components such as alternate controls, acceptance, balancing, and mindfulness. 

                          Acceptance and Commitment Therapy (ACT)

                          ACT   is a therapy that’s completely based on a research theory called Relational Frame Theory (RFT) which aims at human language and cognition. Here the counselor or therapist works with the counselee to accept and understand their difficulty with their emotions. Later, with the aid of the  ACT approach, the medical professional helps them to self-identify the coping technique to overcome the difficulties. By learning the right coping techniques and with a  good set of value-based actions the person learns to manage and handle the issue in a better way.  

                          Dialectical Behavior Therapy (DBT)

                          Dialectical- means balancing the opposite position or finding balance. DBT is a specific type of psychotherapy that helps people to balance their intense emotions. This third-generation therapy’s approach follows a similar pattern of CBT’s approach. In this therapy, the CBT practitioner works with the counselee to recognize and accept their emotional distress. Later, they learn to change their approach and balance towards their conflicts. DBT can be effective with a disorder such as mood disorders, ADHD (Attention Deficit Hyperactivity Disorder), BPD (Borderline Personality Disorder), and PTSD (Post-Traumatic Stress Disorder). 

                          Mindfulness-Based Cognitive Therapy (MBCT)

                          MBCT is  an altered form of CBT where the person learns mindfulness-based practices such as breathing techniques and meditation exercises. In all other CBT  approaches the aim is to focus on the individual’s reactions to the various situations. But in MBCT, the therapy completely focuses on the individual’s thoughts about the situations. The therapist helps the individual to break down the patterns of negative thoughts by making them aware of the thoughts and situations around them. MBCT is effective with depressive disorders, anxiety disorders, and PTSD.

                          Integrative Couples Behavior Therapy (ICBT)

                          Integrative Couples Behavior Therapy (ICBT) is a  complete evidence-based therapy that is designed  especially for couples. Effective tools like empathic listening  encourage the couples to have a better understanding of one another and improve their relationship that emphasizes bonding. 

                          Things To Know Before Starting CBT Treatment:

                          All the sessions are strictly confidential, safe, and secured unless there could be  harmful to the self or another person.
                          All the therapeutic approaches are evidence-based .
                          The number of CBT session last between 8 to 20.
                          The therapy is generally offered on a weekly or fortnightly basis.

                          How Do Cognitive Behavioural Therapy (CBT) sessions work?

                          During the CBT therapy sessions, the individual and the mental health counselor (psychotherapist or therapist) work together in a structured and collaborative manner involving a number of sessions to develop a clear understanding of the underlying problem and derive a treatment strategy and coping skills.

                          How to get the most out of your CBT session? 

                          CBT may not always work for everyone. However, there are certain things you can do to ensure that you can get the most out of your CBT sessions: 

                          Look at therapy as a partnership: Taking an equal part in the sessions and proactively being a part of decision-making processes, set goals together, and tackle problems together.

                          Try to be open and honest: The more you’re open about how you feel, what you’re thinking, and sharing your experiences, the greater benefits and insights you’ll get from the session. 

                          Don’t expect to get instant results: Working on your problems can require a lot of work and may take up a lot of time. The initial sessions may be about confronting problems so you may need a few sessions before you can expect results. 

                          How does Cognitive Behavioural Therapy (CBT) help?

                          As per the researchers, an individual’s sensations such as thinking, feeling, and functioning are interconnected. When an individual experiences psychological problems such as relationship issues, financial breakdowns, or mental health issues. It traps them into a vicious cycle of negative biased thoughts. Cognitive Behavioural Therapy (CBT) aims to break those vicious cycles into small pieces and educate the individual to cope with their psychological issues by providing them the necessary coping skills. 

                           Listed below are some of the illnesses that can be treated through  Cognitive behavioural therapy (CBT):

                          • Depression

                          • Stress 

                          • Anxiety

                          • Panic attack

                          • Chronic pain

                          • Sleep disorders

                          • Eating disorders

                          • Obsessive- Compulsive Disorder (OCD)

                          • Post-Traumatic Stress Disorder

                          • Phobias

                          • Addiction -related issues