What is Cognitive Behavior Therapy?
Cognitive Behavior Therapy a kind of talk therapy in which the therapist or the Psychotherapist tries to make you aware of the negative thought process or destructive thought patterns that cause a negative effect on a person’s behavior. It can further deteriorate the situation by worsening the emotional upheavals, the depression or the feeling of anxiety a person is going through. But after the therapy, one can have a clearer picture and can respond to such situations in a positive manner. The strategies include role-playing, techniques to relax the mind, journaling, or exposure therapy.
The emotional challenges that can be managed with the help of Cognitive Behavior Therapy are:
- symptoms of mental illness are managed
- Prevent mental illness symptoms to get relapsed
- Cope up with stressful life situations by learning techniques
- Manage emotional upheavals by identifying different ways
- Learn better ways to communicate and seek out conflicts in a relationship
- To cope up with grief
- Conquer emotional trauma due to abuse or violence
- Tackle medical illness
- Handle chronic physical symptoms
Cognitive Behavior Therapy can improve some mental health disorders like:
- Anxiety disorders
- Sleep disorders
- Eating disorders
- Obsessive-compulsive disorder (OCD)
- Addictions (Alcohol or drug)
- Bipolar disorders
- Sexual disorders
Types of Cognitive Behavioral Therapy
- Cognitive therapy: It helps in identifying the disturbed thinking pattern, emotional traumas, and behavior related to it.
- Dialectical behavior therapy (DBT): Managing the thoughts and behavior that are disturbing and tackling them with emotional regulations.
- Multimodal therapy: The issues are treated by managing behavior, affect, imagery, cognition, interpersonal factors, and addictions.
- Rational emotional behavior therapy (REBT): The process involves identifying irrational thought processes, challenging them and changing them.
All the above-mentioned cognitive behavioral therapy may opt a different approach but the aim is to treat the thought patterns that are the main cause of psychological distress.
The Impact of the therapy
The Cognitive behavior therapies play an important role by working on the thoughts and patterns of a person that is the basis of a person’s behavior that is the end-result. The main aim of the therapy is to help the people taking control of their world and control and deal with the things around them rationally and in a more positive manner. The main points that need our due attention are:
- Becoming aware of the negative feelings and the thought process and getting involved in a healthier pattern of thinking
- It is an effective short term treatment for people going through such difficulties
- It helps people to deal with the stress of a certain type in a better manner without involving medication
- It shows positive signs and also signs of recovery among the patients dealing with such issues
- It is also affordable.
Strategies involved in cognitive behavior therapy
1. Identifying negative thoughts
The first and foremost, it is important to identify negative thoughts and also learn how these thoughts and feelings contribute to defective and abnormal behavior. It is a complex process as there are different people with different thought processes and thus their pattern of thinking is also different and thus, it is complex to deal with such issues. But the main motive is to rediscover oneself by changing the pattern of thinking and focusing on the positive things around that leads to self-discovery.
2. Practice novel skills
It is imperative to adopt new skills that can help the person dealing with it to get out of the tough situations. One would need to avoid the situation, person or place that can trigger a relapse of the negative thought in a person and push him back to the negative situation.
3. Set the goals for yourself
Setting goals is very important and your therapist can help you with that with a lot of ease. Setting goals is your path to recovery that help you make changes that can lead to a better our therapist can first start with helping you to identify the goals and make you understand the difference between short and long term goals, set SMART that means specific, measurable, attainable, relevant, time-based goals and then focus on the process as well as the result.
4. Solving the problem
Then comes an important step of problem-solving that can be done by going through the five important steps. Firstly, identify the problem, secondly make a list of possible situations, thirdly, gauge the strength and weaknesses, fourthly, choosing a situation and finally implementing the situation. With the help of your therapist, you can hold the skill of problem-solving and reduce the negative impact on your health and thought process.
It is an important part where one should examine the behavior, symptoms and keep track of your habits. After this, you should share it with the therapist and he can work on it to provide the best treatment that one needs to get out of the situation.
There are many challenges when going through the cognitive behavior therapy as the most important thing is whether the person who is undergoing the therapy is willing to change or not as change is difficult and especially for the people seeking therapy. Secondly, are they providing authentic information to the therapist so that he can go ahead on the right path of recovery?
Thirdly it is a very structured therapy so it might be possible that the person seeking the therapy might not be comfortable with it and find it difficult to get adjusted.