Cognitive Behavioral Therapy is available through licensed mental health professionals. Find a therapist who is certified by an organization like the National Association of Cognitive-Behavioral Therapists (NACBT).
Therapists who practice CBT believe that thoughts, emotions and behaviors are linked. Inaccurate or negative perceptions can contribute to emotional distress and lead to unhelpful behavior.
What Is CBT?
CBT is a type of talk therapy that focuses on teaching patients skills to deal with their issues. It’s one of the most effective forms of treatment for many conditions and is often used in conjunction with medications. Patients who receive CBT are typically encouraged to take an active role in their healing process, completing homework that helps them apply the skills they learn in sessions.
CBT involves learning to recognize maladaptive thoughts and behaviors so you can make positive changes in your life. It’s also helpful for identifying triggers that can cause you to feel anxious or depressed. You’ll also work on overcoming negative beliefs about yourself or others. During sessions, you may be asked to monitor your symptoms and record how often they occur. This can help you and your therapist identify patterns in the way you respond to certain situations.
Some forms of CBT involve challenging yourself to confront a situation you’re afraid of or testing the accuracy of your deeply held beliefs. This can be emotionally uncomfortable, but it’s important for the progress of your treatment. Other behavioral techniques can include doing simple thought-mapping exercises, practicing coping strategies in between sessions, and performing exposure tasks (like going on airplanes to overcome fears). Depending on your condition, CBT can be done on a one-on-one basis or with groups.
What Is the Goal of Therapy?
The goal of therapy is to change negative thoughts, emotions and behaviors. The therapist helps the client learn to recognize their own unhealthy patterns, which may include believing that certain situations are always difficult and drawing distressing conclusions about them.
Another goal is to help the client develop problem-solving skills. The therapist teaches the client how to identify problems, consider potential solutions, choose one of those options and implement it. These skills can be useful in coping with stress and other daily challenges.
Other goals of cognitive behavioral therapy include helping the client develop coping skills, such as learning how to manage stress, improve interpersonal relationships and live mindfully. The therapist also encourages the client to observe their thoughts and physical feelings to determine what is realistic, unhelpful or harmful.
The therapist will work with the client to adjust these unhelpful parts of their life and will encourage them to practice new ways of living between sessions. The therapist will also work with the client to create a schedule of how often they are going to meet for therapy and may recommend homework assignments or reading material. This is because it takes time to break old habits and work through emotional pain. It is important to find a therapist that you trust, which may mean getting referrals from friends or family members or searching online for state-certified mental health professionals who specialize in cognitive behavioral therapy.
What Is the Process of Therapy?
Whether you’re in individual psychotherapy, group therapy or family counseling, the therapist will work with you to establish goals for your sessions. They will ask about your history with mental health issues, what brought you into treatment and how the problems are impacting your life. They may suggest specific behaviors that are helpful and discuss how to practice these skills outside of sessions.
During the first phase, your therapist will focus on building trust and rapport with you. This is a crucial step in the process of therapy. You and your therapist will begin to identify patterns of negative or inaccurate thinking. They may encourage you to pay attention to how your body feels and your emotions in different situations so that you can recognize when your thoughts are distorted.
As you build trust with your therapist, they will start to move deeper into the underlying issues that are contributing to your distress. This can be uncomfortable and it’s important to stick with the process. It’s common to feel worse during this part of therapy, but it’s an essential step toward making progress.
The therapist will also address any negative or destructive patterns of communication in your relationship. This includes countertransference, which happens when the therapist gets too involved in the client’s issues or identifies with them too strongly.
What Is the Goal of the Therapist?
Your therapist will help you set realistic goals that are tailored to your specific needs and situation. These goals will focus on what is causing your distress, and your therapist will provide you with ways to address these issues. Oftentimes these goals are broken down into smaller objectives to track progress and facilitate change.
During the initial assessment, the therapist will delve into your history and collect comprehensive background information about your current struggles. They may also use this information to spot repeating patterns in your behavior and thoughts, which can then be reframed to create positive feelings and behaviors.
The goal of cognitive therapy is to identify and change the false, distressing beliefs that contribute to emotional distress. For example, someone who has anxiety might think, “This person is going to be upset with me,” or, “I don’t deserve this.” This way of thinking may lead to avoidance or conflict with the person who is causing their discomfort.
Your therapist will work with you to identify these false beliefs and encourage you to challenge them. They will also teach you to recognize what your emotions are telling you, and help you to learn healthier coping mechanisms for dealing with those emotions. This can include things like practicing mindfulness or self-soothing techniques, such as deep breathing exercises.