What Is Cognitive Behavioral Therapy Anyway?
Hundreds, if not thousands, of different therapies exist today. Several types of therapy fall into the category of Cognitive Behavioral Therapy (CBT), which is one of the most recognized psychotherapy approaches around due to the abundance of research showing its effectiveness in treating a variety of concerns.
So what is Cognitive Behavioral Therapy exactly?
Traditional Cognitive Behavioral Therapy, or simply Cognitive Therapy, which was created by psychotherapist Aaron Beck, M.D., in the 1960’s, is based on the understanding that thoughts, feelings and behavior are interrelated; if you can change your thoughts, you can change your emotions and ultimately your responses to them, i.e. your behavior. This is not to be confused with the power of positive thinking, but rather becoming aware of automatic or hidden and dysfunctional thought processes that guide your emotional experiences and cause you to respond in patterned ways.
Once you become aware of the automatic thoughts or hidden beliefs you have about yourself, others or the future, you can begin to challenge or modify them through a series of exercises. For example, if you start to notice that every time you are anxious in a room of people, you think “they’re going to notice I’m anxious,” it may make you feel more anxious and cause you to withdraw or avoid the situation. This first automatic thought may be related to the underlying belief that you are not normal or that you are in some way inferior or defective. Through cognitive behavioral therapy, you’ll be able to challenge those thoughts and modify the underlying core beliefs, which can result in reduced anxiety and greater social engagement.
More contemporary Cognitive Behavioral Therapies, such as Acceptance and Commitment Therapy or Mindfulness Based Cognitive Therapy, emphasize presence, mindfulness, acceptance and shifting awareness to promote flexibility, rather than changing thoughts directly.
Does Cognitive Behavioral Therapy work?
According to the National Institutes of Health:
- Studies have shown that CBT is an effective treatment for depression, especially minor or moderate depression. Some clients may benefit from therapy alone, while others may require medication.
- Studies indicate that CBT is effective in treating anxiety disorders.
- A recent CDC study found CBT effective in treating trauma-related disorders in children and teens.
- CBT, as an added treatment combined with a mood stabilizer, has been shown to benefit people with bipolar disorder. It can help people cope with their symptoms, identify mood shifts before they happen and prevent relapse by assisting clients with with sticking to a treatment plan.
- CBT has been shown to benefit people with eating disorders, specifically in helping prevent relapse in anorexia and reducing symptoms and binge-eating behavior in bulimia.
- Research has also shown that CBT, as an add-on to medication, can help a patient cope with schizophrenia.
My experience with Cognitive Behavioral Therapy
I have seen the above benefits firsthand with my clients. Yet, I strongly believe that each client is unique and there is no one-size- fits-all approach in therapy. The beauty of Cognitive Behavioral Therapy is its simplicity, which can also be a drawback. I find that by combining CBT with other approaches and examining things such as interpersonal patterns and family system, I can make an even larger impact on my clients.
Finding the right type of therapy for you can seem like a daunting task, with so many options out there, but you don’t have to do it alone. I encourage you to reach out for more information or guidance. My door is always open and I am here to help. If you are in the Nashville area and you would like to schedule an appointment for therapy, do not hesitate to contact me at clientcare@nashvillepsych.com or 615-582-2882.
Take good care,
Dan
