What is CBT therapy?
CBT, or Cognitive Behavioral Therapy, is one of the most widely utilized and researched types of therapy. It can be used for the treatment of nearly every mental health disorder, as well as a range of physical disorders.
CBT therapy is based on the idea that how we think about the events of our lives can be a major source of our suffering. Our interpretations of what is going on around us directly affect how we feel and, therefore, how we behave. Our brains tend to pay more attention to negative information to protect us, though sometimes, this defense mechanism can backfire.
What is an example of CBT?
An example of how our immediate thought patterns can negatively impact us:
It’s a Friday morning and you see your favorite coworker walking into work. Instead of greeting you like usual, they speed right past you without saying a word. You then look at your email and see that your boss has asked to meet this afternoon. Suddenly, your thoughts are spiraling. “Have I done something wrong? Do people not like me? Am I getting fired? I’m screwing things up, just like I always do.” You spend the morning scrambling, avoiding socializing, and keeping your arms down so that no one sees your pit stains.
Your favorite coworker then walks up and says, “Hey! I was almost late for my meeting with the boss today. I was in such a rush when I came in. Have you had your meeting yet? We’re getting bonuses!”
How CBT therapy can help us overcome negative beliefs or self-doubts
The moral of this story is that sometimes the interpretations we attach to situations can cause unnecessary suffering. However, in day-to-day life, we usually don’t get as much external reassurance as the example above (the communicative coworker and the unexpected bonus). CBT therapy teaches us how to rewire our thoughts to where we can provide ourselves with our own reassurance, regardless of the external circumstances. CBT helps us navigate challenging situations more clearly and positively, allowing us to live healthier, more fulfilling lives.
Who does CBT therapy not work for?
CBT is often one of the first recommended mental health interventions due to it being a relatively short-term, effective treatment for many concerns. However, it’s important to note that there are various therapy modalities available, and some may need a different or additional form of treatment to find relief. For example, some may require a more trauma-focused treatment, like EMDR or somatic therapy, which both involve less talk therapy and more focus on the body. Others can do well with CBT coupled with medication. Talk to your provider or schedule an intake with a therapist at Mindfully to determine the best fit for you.
What can I expect during CBT therapy?
You will meet with your therapist regularly (likely weekly or biweekly) and examine your thoughts and habits (non-judgmentally!). You will also likely have therapy homework of some kind, putting the discussions from therapy into practice.
Your therapist will help you uncover automatic thoughts that often stem from negative core beliefs, which evolve from your past experiences. Through building awareness of and challenging toxic thoughts and behavioral patterns, you become better equipped to stop them the moment they come up.
What is an example of CBT in action?
An individual struggling with depression comes in for CBT therapy. They’re struggling with a low mood, lack of motivation, and a sense of hopelessness, often thinking thoughts like, “I’m not good enough” and “Things are never going to get better.”
A CBT therapist will guide this person through challenging these negative beliefs through tactics like searching for evidence that supports and contradicts their thinking, reframing the thoughts by creating more realistic and balanced thought patterns, behavioral changes, and developing new coping strategies. Depending on the client’s specific needs, the therapist will tweak their technique accordingly.
Get scheduled with a CBT therapist at Mindfully today, and let us help you overcome your negative beliefs.
