Ever notice how feeling down sparks pessimistic thoughts and pulls you from things you enjoy? That's the core of cognitive-behavioural therapy. It shows that our thoughts, feelings, and behaviours impact each other.
Cognitive-behavioural therapy helps you understand and change these patterns to improve your mental health. By learning to identify and change unhelpful thinking patterns and behaviours, we can experience positive changes in how we feel and act.
And that's the cognitive-behavioural therapy benefit!
Let's explore it in more detail.
Cognitive-behavioural therapy (CBT) is a practical, short-term form of psychotherapy.
It's different from some other therapies that focus on exploring past experiences. Depending on your situation, understanding the past is helpful and even needed.
However, CBT primarily focuses on what's happening in your life right now and how you can make positive changes moving forward and handle everyday challenges.
We've stated that CBT is based on the idea that our thoughts, feelings, and behaviours are all connected. But what does this mean exactly?
Say you're facing a work challenge and start thinking, "I'm going to fail; this isn't going to work." You then become anxious and find ways to avoid dealing with the problem. And by avoiding the project, you're weighed down by amplified guilt and pressure.
And because you're not working on the project, you're building it up in your head while sitting with the weight of the guilt and pressure.
This creates a negative cycle. Your thoughts and feelings make it harder to take action, and your lack of action reinforces your negative thoughts.
So, what can cognitive-behavioural therapy do?
Step 1: Identify the Negative Thoughts
You learn to recognize unhelpful thought patterns that contribute to emotional distress. These include automatic, irrational, or distorted thoughts.
For instance, when you look at the project and start feeling anxious, and think, "I'm going to fail; this isn't going to work." Instead of continuing down this spiral, you notice the unhelpful thought and pause.
This can be very difficult, especially when you start. We can get so caught up in this cycle that we sometimes don't even realize when our thoughts are negative; they seem normal.
Step 2: Challenge These Thoughts
Question your negative thoughts if they're based on facts or feelings. You'll examine the evidence for and against your thoughts and consider alternative explanations.
For example, ask yourself:
Step 3: Reframe the Negative Thoughts
Based on your thought analysis, you then change the negative thought into something more positive that doesn't weigh so heavily on you.
For instance, your new thinking could be: "This might work, but I can always change my approach if it doesn't. Making a mistake on the project does not mean failure."
Step 4: Develop Coping Mechanisms
You'll build new skills to manage difficult situations and emotions, like relaxation techniques, problem-solving skills, and stress management strategies. It might be learning to relax your body when you feel anxious or practicing assertiveness skills to communicate your needs effectively.
The skills you'll learn will best suit you and your situation. You can't always go for a quick walk or journal a few pages.
CBT is problem-solving, meaning it addresses a specific problem you're currently struggling with, helps you find a solution, and builds resilience.
Cognitive Restructuring
Identifying and changing negative or distorted thought patterns.
Exposure Therapy
Gradually confronting fears and anxieties in a safe and controlled environment.
You'll make a list of situations that scare you (from spiders to social anxiety) and progressively expose yourself to them, starting with the least anxiety-provoking and working your way up.
Behavioural Activation
Do activities that boost your mood and motivation. It could be scheduling fun things into your week. You might not feel like it at first, but doing this helps break the low-mood and inactivity cycle.
Journaling and Thought Records
Journalling helps you:
A tangible record makes it easier to notice patterns and develop fitting coping strategies. This way, you'll become more aware of your thoughts and how they impact your feelings and actions.
Relaxation Techniques
You'll use these methods to create a space for yourself to calm your mind and body when you feel overwhelmed. It can be breathing, muscle relaxation, or mindfulness techniques; they help you manage stress and anxiety better.
A lot of research has been done regarding CBT, and it's shown to be incredibly effective in treating a diverse range of mental health conditions.
The benefits of cognitive-behavioural therapy are vast.
It offers an evidence-based way to understand and manage your thoughts and behaviours, ultimately improving your mental health and overall well-being.
Take a step today towards realizing your mental health goals. With Dr. Kate Hamilton’s years of experience and current know-how, you'll be in excellent hands.
H4: Book your online consultation today.
Disclaimer: This blog post is intended for educational purposes only and is not a substitute for professional mental healthcare advice. Always consult a qualified healthcare provider before starting any new medication or therapy. Dr. Kate Hamilton is not responsible for any injuries or damages resulting from using the information provided in this post.
