Cognitive Behavioral Therapy (CBT) is a therapeutic approach developed by Dr. Aaron T. Beck in the 1960s. During his research, Aaron T. Beck realised that for most of the clients, the themes of defectiveness, deprivation and loss were present. He identified that distorted, negative thoughts and beliefs were the primary feature of depression. He also explained and asserted that it is not the situation in or of itself that determines people’ emotions or actions but their perception about the situation. This perception is called Automatic Thought.
For example,A group of 3 clients are reading an article on Cognitive Behavioral Therapy (CBT) and this is what their thoughts and emotions are like.
Client A- “This really makes sense; finally, an article that can teach me.” Client A feels excited and motivated and continues to read.
Client B- “This approach is too simplistic. This will never work.” Client B feels disappointed and discontinues reading.
Client C- “All this is too much information and I need to learn it all.” Client C get anxious and reads a few pages but finds it tough to go on.
All three of them are in the same situation i.e., reading an article but their perception (Automatic Thought) about the situation defers and so do their emotions and eventually their actions. In essence, our thoughts influence our emotions, and our emotions influence our behaviors.
These thoughts are instant, spontaneous, and subconscious which means that they crop up organically without any conscious effort. Also, they are quick, and we may not actively realise what our thought even is. Even if we do realise them, we mostly just accept our thoughts as the truth and never really question them. Thus, an important aspect of Cognitive Behavioral Therapy (CBT) is to identify and acknowledge these Automatic Thoughts. We can do so by attending to a change in our emotion, mood or affect and asking ourselves, ‘What was just going on in my mind?’
Identifying our thoughts to some extent help us to evaluate the validity of our thoughts. Most of us tend to believe that our thoughts are facts. Just because we think something, we like to believe that those thoughts are 100% true and we tend to view ourselves, others, and the world through that very lens. For example, my classmate does not talk to me properly, and my automatic thought is that ‘She is not talking to me properly that means she does not like me.’
While this statement can be true, it is one of the possibilities, my friend may be dealing with some other stress, may not have noticed me or may not be in the mood to talk right now. However, my explanation feels 100% true to me and this influences both my emotions and behaviours.
Where do these thoughts spring from?
The answer is our belief system. So, if I genuinely believe that I am not a likable person or that people don’t like me or that None likes me; it will be organic for me to believe that her behaviour of not talking to me is a reflection of her not liking me and/or no one liking me (Generalistion).In Cognitive Behavioral Therapy (CBT), we work with
- Automatic Thoughts: Identifying and challenging automatic thoughts, which are fleeting and often irrational thoughts that arise in response to specific situations. These thoughts can be positive or negative, and they greatly impact our emotional responses.
- Cognitive Distortions: Recognizing common cognitive distortions, such as black-and-white thinking, overgeneralization, and catastrophizing. By identifying these distortions, individuals can replace them with more balanced and realistic thoughts.
- Behavioral Interventions: Setting specific, measurable, and achievable goals for behavior change. It emphasizes the importance of implementing new behaviors to replace maladaptive ones.
- Mindfulness: Incorporating mindfulness techniques to help individuals stay present and observe their thoughts and emotions without judgment. Mindfulness can promote emotional regulation and self-awareness.
By identifying and changing unhelpful thought patterns and beliefs, individuals can effectively manage their emotions and behaviors. The therapist collaborates with the client to set goals, identifying automatic thoughts and negative patterns and actively replacing them with more rational and positive thoughts. For example, changing “I’m a failure” to “I made a mistake, but I can learn from it.” The therapist also uses Socratic Questioning for testing the validity of the thoughts and setting Behavioral Experiments in which clients are encouraged to test their beliefs and assumptions through real-life experiments. This process allows individuals to gather evidence that challenges their irrational thoughts.
Numerous studies have shown that Cognitive Behavioral Therapy (CBT) is highly effective in treating a wide range of mental health issues, including depression, anxiety disorders, phobias, and post-traumatic stress disorder (PTSD). CBT provides individuals with practical skills and strategies they can continue to use long after therapy has ended. This empowers them to manage their mental health independently. It considers the interplay between thoughts, emotions, and behaviors, offering a comprehensive understanding of mental health issues and their treatment. CBT can be tailored to suit individual needs and preferences, making it adaptable to various personality types and cultural backgrounds. People who undergo CBT are less likely to experience relapses of their mental health conditions compared to those who solely rely on medication.
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy is a transformative and evidence-based approach that empowers individuals to take control of their thoughts, emotions, and behaviors. By understanding the principles, techniques, and benefits of CBT, individuals can embark on a journey of self-discovery and personal growth. Whether you’re struggling with a specific mental health issue or seeking to improve your overall well-being, CBT offers valuable tools to help you navigate life’s challenges and achieve a healthier mind.
