Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a form of psychotherapy in which the client works to identify and challenge their negative thoughts, beliefs, and behavior patterns that contribute to their distress. Developed by Dr. Aaron Beck in the 1960s, the core idea behind CBT is that our thoughts, feelings, and behaviors are interconnected, and by addressing and modifying these patterns, individuals can experience improvements in their mental health and overall well-being.

Since its original debut, CBT has been refined and adapted to treat various psychological disorders. It is one of the most widely practiced and researched forms of psychotherapy, with a wealth of evidence supporting its effectiveness in treating a wide range of mental health conditions.

How does CBT work?

Research has shown that individuals with distorted or irrational beliefs are more vulnerable to mood disturbances like depression and anxiety. A CBT therapist will guide the client to challenge their irrational beliefs and replace them with more rational, realistic alternatives.

For example, a depressed mother might think, ‘I yelled at my children, so I’m a bad parent.’ However, the truth is, parenting is not just about being ‘good’ or ‘bad.’ A more balanced perspective would be, ‘I yelled at my children, which upsets me. I don’t want my children to have a parent that yells at them. But, my yelling doesn’t define my parenting. I can improve by learning better parenting methods.’ Research indicates that this balanced self-appraisal reduces the likelihood of developing mood disorders.

In addition to challenging and replacing maladaptive thoughts, CBT also aims to modify behaviors that are problematic in themselves or that support a mood disorder, such as anxiety.

For example, individuals that suffer from anxiety tend to avoid or flee situations that make them anxious. Avoidance, however, leads to anxiety reduction, thus reinforcing the avoidant behavior. This sets up a vicious spiral in which the individual’s avoidance reinforces their anxiety, which contributes to more avoidance, and so on. A CBT therapist might help this individual by teaching them how to self-soothe and stay relaxed in gradually increasing anxiety-provoking settings. Over time, the individual will be able to remain in anxiety-provoking settings without fleeing, thus reversing the vicious spiral and promoting greater confidence.

What can CBT be used to treat?

• Depression
• Anxiety Disorders
• Borderline Personality Disorder
• Post Traumatic Stress Disorder (PTSD)
• Obsessive Compulsive Disorder (OCD)
• Eating Disorders

Did you know?

• CBT has also been adapted to use in couples and family counseling.
• Studies have shown CBT to be just as effective as medication in treating anxiety and depression.
• CBT focuses on problems you’re experiencing in the present, instead of the past. It aims to help you function better in the present.