Trang chủ Cognitive Behavioral Therapy CBT: Types, Techniques, Uses

Cognitive Behavioral Therapy CBT: Types, Techniques, Uses

For cognitive behavioral therapy to be effective, you must be ready and willing to spend time and effort analyzing your thoughts and feelings. This self-analysis can be difficult, but it is a great way to learn more about how our internal states impact our outward behavior. Learning problem-solving skills during cognitive behavioral therapy can help you learn how to identify and solve problems that may arise from life stressors, both big and small.

  • Online resources are available that may make participating in CBT possible, especially if you live in an area with few local mental health resources.
  • Change won’t happen overnight, so don’t expect that if you try CBT on your own (or even with a therapist to guide you).
  • While practicing psychoanalysis, Beck noticed the prevalence of internal dialogue in his clients and realized how strong the link between thoughts and feelings can be.
  • For CBT to have long-lasting effects, you need to explore thoughts, feelings and beliefs.
  • Like most mental health professionals at the time, Beck was a psychoanalysis practitioner.
  • If you are a therapist who uses mindfulness-based approaches, consider finding or pre-recording some short mindfulness meditation exercises for your clients.

Next, strategies are implemented to help you develop healthier thoughts and behavior patterns. Cognitive behavioral therapy (CBT) is a common type of talk therapy (psychotherapy). You work with a mental health counselor (psychotherapist or therapist) in a structured way, attending a limited number of sessions.

Popular CBT techniques

Awareness is the front door to change, and by being aware of your reactions, you now can begin to change them—both the thoughts and the behaviors. In some cases, CBT is most effective when it’s combined with other treatments, such as antidepressants or other medications. CBT may be a good therapy choice for you if you’re looking for something that’s focused on current problems you’re facing versus those that happened in the past. Read our review of the best online therapy options to help find the right fit for you. All content either written or reviewed by an expert in mental health; Dr Elaine Ryan and only trusted sources are used. At UW Medicine, our mission is to improve the health of the public.

Can I do CBT on my own?

The more you practice, the more of a habit CBT skills will become. CBT is an evidence-based practice shown to be effective for a variety of issues. A 2011 review found significant improvement dialectical behavioral therapy at an 18-month follow-up and a 4-year follow-up. CBT has been found to be effective for acute and chronic PTSD after a range of traumatic experiences, even for young children.


Having a good “fit” with your therapist can help you get the most benefit from CBT. People come to therapy for a variety of reasons, so the individual goal will vary by person. With CBT, the ultimate goal is to focus on the relationship between thoughts, feelings, and behaviors. CBT focuses on finding ways to change current thought patterns and behaviors that are negatively impacting your life.

A 2017 literature review explored how effective self-guided internet cognitive behavioral therapy (iCBT) could be for symptoms of depression. You could learn more about therapeutic techniques and mental health tools by signing up for an in-person or online course. But, having a CBT mindset can be very helpful for boosting our mental health! A CBT mindset simply means recognizing how your thoughts, feelings, and actions are related.

Emotional reasoning

These science-based exercises will provide you with a comprehensive insight into Positive CBT and will give you the tools to apply it in your therapy or coaching. In this article, we’ll explore what CBT is, how it works, and how you can apply its principles to improve your own life or the lives of your clients. It’s an extremely common type of talk therapy practiced around the world. We’ve tried, tested, and written unbiased reviews of the best online therapy programs including Talkspace, BetterHelp, and ReGain. Although research suggests self-therapy may be effective in some cases, you may still need an expert to walk you through specific challenges.

  • Jared Levenson is a former binge eating wrestler turned Zen Buddhist Monk, Internal Family Systems counselor and nutrition wellness coach.
  • Explore Mayo Clinic studies of tests and procedures to help prevent, detect, treat or manage conditions.
  • If one accepts this premise, then some practitioners may dismiss the other factors which play a part in mental illness such as genetics and biology.
  • Your child can have CBT alone or in combination with medications or any other therapies they might need.

Cognitive behavioral therapy doesn’t focus on underlying, unconscious resistance to change as much as other approaches such as psychoanalytic psychotherapy. Instead, it tends to be more structured, so it may not be suitable for people who may find structure difficult. Cognitive behavioral therapy can be used as a short-term treatment to help individuals learn to focus on present thoughts and beliefs. If you’re experiencing intense symptoms that are making it difficult for you to relate to yourself and others, consider seeking the help of a trained mental health professional. If you’re living with a mental health condition, only a trained professional can provide an accurate diagnosis. Being your own therapist is about taking command to develop and implement the skills necessary to better anticipate and manage mental health challenges.

Using Self-Directed CBT at Home

Recognize that progress isn’t linear; some weeks will be easier, others will be harder, and that’s normal. Leighton recommended an app called Plates, which lets users determine how much someone owes based on what they ordered, for splitting bills fairly. Because beliefs can be difficult to change, there are different ways to approach restructuring them. For example, there’s evidence showing people feel threatened when their political beliefs undergo questioning. You logically know the pros and cons of your behaviors, but you don’t feel like stopping.

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