Cognitive Behavioral Therapy, or CBT, is an effective tool for treating many mental health issues. It's a specific kind of counseling that helps you identify the problem at hand, analyze your response to it, and learn how to approach challenging situations more effectively.
CBT is ideal for everything from mental illness to anxiety. But how does CBT work to improve mental health? Read on to find out.
The Basic of Cognitive Behavioral Therapy
CBT is a short-term form of counseling. Rather than the open-ended nature of other types of therapy, CBT is structured and somewhat formulaic. Sessions last around 20 minutes each. While the exact number of sessions patients need varies dramatically, counselors generally work to reach milestones and track progress.
The Steps of Cognitive Behavioral Therapy
Once you figure out how to find a therapist for CBT, you can take steps to get the help you need. Counselors always encourage open conversation, but they usually guide CBT sessions to go through the following steps.
Identifying the Problem
The first step is to recognize the situation or condition that's causing trouble. You don't have to go into CBT with a set goal. You and your therapist will work together to decide what problems you want to focus your attention on.
Becoming Aware of the Problem's Impact
The next step is to share your thoughts, emotions, and beliefs about the issue. Why is it causing trouble? How do you perceive the situation, and what do you tell yourself about it? This step is the point at which you recognize how the problem is negatively affecting your life. Not only are you sharing that with your therapist, but you're being honest with yourself, too.
Realizing Negative Thought Patterns
There's a reason why the problem is causing issues. Now is the time to identify the patterns of behaviors that contribute to your negative feelings. In this step, you'll learn to pay attention to your emotional, physical, and behavioral responses to understand what negative thoughts connect to the problem.
Learning to Adjust Your Response
The final step is to reshape those negative thought patterns. It's the most challenging part of the process, but it can be the most life-changing. The goal is to ask yourself whether your negative responses rely on facts or inaccurate perceptions. Your therapist will help you approach those problems with more clarity.
Getting Help
Cognitive Behavioral Therapy has the potential to create positive change in your life. Learn how to find a therapist in your area and start your journey to better mental health.
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