What is CBT?
Psychotherapy or talk therapy is a fruitful way to help people who are going through emotional difficulties. While there are different kinds of talk therapy in practice, Cognitive Behavioral Therapy (CBT) is undoubtedly one of the most popular ones.
According to the American Psychological Association, CBT is an effective form of psychotherapy used to treat a range of problems. This includes anxiety disorders, depression, drug abuse, marital problems, eating disorders, and severe mental illnesses. This form of therapy can also be used to alter difficult behaviors such as phobias, procrastination, smoking, and alcoholism. CBT is a powerful tool that can either be used alone or in combination with other therapies.
What is the basis of Cognitive Behavioral Therapy?
Experts believe that cognition, emotion, and behavior are interrelated. In other words, how we think, feel and act depends upon each other. Often, negative interpretation of situations leads to distorted thinking. This in turn can cause emotional distress and affect behavioral patterns.
For example, negative thinking such as “I always mess up” and “everyone dislikes me” makes a person more vulnerable to negative emotions. Indulging in tragic news such as aircraft accidents may lead a person to develop a phobia of flying.
Ergo, CBT revolves around the following core principles:
- Psychological problems often stem from inaccurate or unhelpful ways of thinking.
- Psychological problems are partly based on certain patterns of unhelpful behavior.
- People experiencing psychological issues can be trained to explore different ways of coping with them.
To summarize, the basis of CBT is to help people become aware of their inaccurate or negative thinking so that they can view challenging situations more clearly and respond to them in a more effective manner.
Who Provides Cognitive Behavioral Therapy?
CBT is provided by:
- Psychologists
- Counselors
- Therapists
It can be offered via one-on-one sessions or in groups. The sessions can be conducted in-person or online. A CBT session requires active participation from both the therapist and the patient/client. The therapist also gives homework in between sessions like keeping a diary or doing certain tasks.
Generally, CBT involves 6 to 10 sessions, and each individual session lasts for about 45 minutes. However, the actual duration and number of sessions are tailored according to the clients’ needs.
How is Cognitive Behavioral Therapy Given?
During CBT the therapist opts for various strategies to:
- Help patients identify distorted thoughts
- Help patients grasp a clearer understanding of the behavior of others around them
- Train patients to employ problem-solving skills when faced with adversities
- Train patients to increase self-confidence
- Help patients calm their mind and body
CBT may also involve strategies to change patients’ pattern of behavior by:
- Motivating them to face their problems and fears instead of avoiding them
- Using simulations to train patients to deal with problematic situations
- Using exposure therapy to help patients get rid of their phobias
It is not necessary that all components of CBT will be applied to a person. The therapy is designed according to the individual needs of the patients.
Does Cognitive Behavioral Therapy Really Work?
There is ample data from numerous studies that suggest that CBT leads to a significant improvement in quality of life. According to Mayo Clinic, it is a very helpful tool in treating mental health disorders.
A study probed into the effectiveness of internet-based CBT among people with social anxiety disorder. It observed that the therapy alone was 50-75% effective in helping people overcome depression and anxiety. Moreover, in many patients, notable improvements were seen within the first 5 modules. Experts also suggest that when CBT is combined with medication, it can yield even better results.
Who are the Patients of Cognitive Behavioral Therapy?
Patients suffering from a wide range of psychiatric disorders and medical disorders with psychological components can benefit from CBT.
Psychiatric Disorders Successfully Treated by CBT
- Major Depressive Disorder
- Generalized Anxiety Disorder
- Post Traumatic Stress Disorder
- Geriatric Depression
- Geriatric Anxiety
- Panic Disorder
- Social Phobia
- Agoraphobia
- Obsessive-Compulsive Disorder
- Attention-Deficit/ Hyperactivity Disorder
- Conduct Disorder
- Substance Abuse
- Eating Disorders
- Body Dysmorphic Disorder
- Bipolar Disorder ( combined with medication )
- Schizophrenia ( combined with medication )
Medical Problems with Psychological Components That can be Helped with CBT
- Chronic back pain
- Migraine headaches
- Cancer pain
- Somatoform disorders
- Erectile dysfunction
- Insomnia
- Obesity
- Irritable Bowel Syndrome
- Chronic Fatigue Syndrome
Can a Normal Person Get Cognitive Behavioral Therapy?
Yes!
A person who is experiencing a certain crisis in life, but is otherwise healthy, can benefit from CBT. This therapy can be used to solve issues such as:
- Couple problems and family problems
- Pathological gambling
- Complicated grief
- Anger and hostility
Besides, a normal person with no notable crisis or habit issues can also receive CBT as it helps him/her to learn healthier ways to tackle stressful situations.
Are There Any Risks with CBT?
With CBT there are little to almost no risks involved. However, going through this may be emotionally draining. This form of psychotherapy involves exploring and talking about unpleasant emotions and experiences. Hence, the person receiving therapy may occasionally feel upset.
Moreover, some components of CBT involve walking the patient through problematic situations to make them learn how to deal with them. For example, exposure therapy requires the patient to face his fears. You may be asked to repeatedly pet a cat if you are afraid of felines or board an airplane if you have a fear of flights. This can initially feel a bit uneasy.
The Bottomline
Cognitive Behavioral Therapy was first brought into being by Aaron Beck in the early 1960s. Since then, CBT has come across many adaptations, modifications, and development. Today, this is undoubtedly one of the best psychotherapies in practice.
However, this is not an answer to every problem. For instance, in people whose rational thinking has been impaired due to an injury or underlying brain disease, CBT cannot be of much help. As for the disorders that can be successfully treated with CBT, the end result of the therapy largely depends on the patient’s willingness to be helped.
Cognitive behavioral therapy is teamwork. The best outcome of CBT comes from a sound understanding between the patient and his therapist. Also, if you want to reap the maximum benefit out of your therapy sessions, don’t forget to do the homework your therapist gives you!
