Cognitive Behavioural Therapy: How does it Work and How Could it Help You?
Do you ever find yourself stuck in negative thoughts? Circling around the same thought over and over again? Maybe this leads to procrastination or missing out of things you would like to be doing. This is such a common experience! Many of us experience this at some point and don't always have good strategies for dealing with it. Cognitive Behavioural Therapy provides a solution that can be used in these challenging times.
Cognitive Behavioural Therapy (CBT) is an evidence based and widely used form of psychotherapy that focuses on identifying and changing negative thought patterns and behaviors. It is a practical, problem-solving approach that can help individuals manage a variety of mental health conditions and life challenges. This post will explore the principles of CBT, its techniques, and how it can be beneficial in improving overall well-being.
What is Cognitive Behavioural Therapy?
Cognitive Behavioural Therapy or CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected. Negative or unhelpful thinking patterns can lead to negative emotions and behaviors, which in turn reinforce those negative thought patterns. CBT aims to break this cycle by helping individuals identify and challenge these negative thoughts and replace them with more positive and realistic ones.
Key Principles of CBT |
CBT is guided by a few key principles:
- Identifying Negative Thought Patterns: Recognizing automatic negative/ anxious thoughts and cognitive distortions (ex: catastrophizing, thinking in worst case scenarios).
- Challenging Negative Thoughts: Evaluating the evidence for and against these thoughts.
- Developing Alternative Thoughts: Replacing negative or anxious thoughts with more balanced and realistic ones.
- Changing Behaviors: Implementing new, more adaptive behaviors to support positive changes.
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Techniques Used in CBT
CBT uses a variety of techniques to help you think and behave in a more adaptive way. These include:
- Cognitive Restructuring: Identifying and changing negative/ anxious thought patterns. This is often accomplished through worksheets and dialogue that encourage perspective taking and examination of “evidence” or facts.
- Behavioral Activation: Increasing engagement in positive and rewarding activities. This is commonly used in treatment for depressed mood.
- Exposure Therapy: Gradually facing feared situations or objects. This is often used to treat anxious concerns. When we are anxious, we tend to avoid situations. Exposures can help build tolerance to anxious feelings as well as generate new learning.
- Mindfulness and Relaxation Techniques: Learning to be present and manage stress.
By working with a trained therapist, they will help identify which techniques may be more beneficial according to your presenting concerns.
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How CBT Can Help You
CBT is a widely applicable therapy because it gives you the tools to manage thoughts and feelings that come up, and empowers you to implement healthy behaviours that are supportive of your goals. Because of this CBT can be used to help you address a wide variety of symptoms including anxiety, stress, worrying, low mood, social withdrawl, repetitive negative thoughts. CBT is backed by a lot of evidence for a wide range of conditions, but can help many people whether they have a specific condition or not!
CBT has been shown to be effective in treating a wide range of conditions, including:
- Anxiety disorders
- Depression
- Obsessive-Compulsive Disorder (OCD)
- Post-Traumatic Stress Disorder (PTSD)
- Eating disorders
- Substance abuse
A qualified therapist will create an individualized treatment plan utilizing Cognitive Behavioral Therapy techniques tailored to address your specific concerns including anxiety, stress, or other presenting issues. This will help you work towards your personal goals such as worrying less, engaging more socially or improving your mood.
Benefits of CBT
- Practical and Problem-Solving: Focuses on specific issues and provides tools for change.
- Time-Limited: Often shorter than other forms of therapy.
- Empowering: Teaches skills that can be used throughout life.
- Reduction in symptoms: Whether you are struggling with general stress, day to day worry, low mood or social withdrawal, CBT can help you reduce a wide variety of symptoms and improve overall functioning.
Cognitive Behavioural Therapy offers a powerful approach to managing mental health challenges and improving overall well-being. By understanding the principles and techniques of CBT, individuals can take steps to identify and change negative thought patterns and behaviors, leading to a more positive and fulfilling life.
If you're interested in learning more about CBT and how it might be able to help you, book in a FREE 15 minute virtual or phone consultation with Psychotherapist Jordanne Mulkewich. Email jordanne - jordanne@fitforlifephysio.ca or give our clinic a call 905-333-3488 and we will get you set up!
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Jordanne Mulkewich is a Psychotherapist who works with individuals of all ages struggling with low mood, social anxiety, general worry and low self-esteem. She works to empower clients through a strengths-based approach, helping them realize their potential and reach their goals. Interested in working with Jordanne? Email her (jordanne@fitforlifephysio.ca) to set up a FREE virtual or phone consultation or book here. |