How Does Cognitive Behavioral Therapy Work?

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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Tips for Recovering From an Eating Disorder

Recovering from an eating disorder is just as much psychological as it is physical. It takes time, and there may be lots of ups and downs throughout the process. However, there is always hope for a full recovery!

If you’re re-learning how to view food, fuel your body and connect with yourself, these tips for eating disorder recovery may help.

Eat a variety of foods

If you’re recovering from bulimia or anorexia, it may be tempting to restrict certain foods to avoid excessive weight gain. However, following extremely restrictive diets will only make it difficult for you to establish a new normal and develop a healthy mindset regarding your body and food. One of the best things you can do for yourself in recovery is to practice intuitive eating. That means you listen to your body and don’t ban certain foods or think of them as strictly “good” or “bad.” Instead, eat what feels right for you while focusing on a variety of healthy, whole foods.

Practice mindfulness

While you’re recovering, you’ll likely still have thoughts that are harmful to your mental health and physical recovery. Instead of just Googling things like, “how to keep myself from throwing up,” it’s important to look inward and practice mindfulness. Acknowledge your negative thoughts and feelings instead of trying to bury them. Most importantly, know that just because you recognize those feelings are there does not mean you have to attach to them. Instead, practice the feeling of letting them go and allowing them to flow away from your heart, your mind and your body. They do not have to control your behavior, and it’s up to you to determine how you respond to them.

Drink plenty of water

As you learn how to engage with your body and listen to hunger cues, hydration is crucial! It’s difficult to know when we are truly hungry if we are dehydrated, because this can send false signals that we need food. Instead, we often just need more water. Maintaining proper hydration throughout the day will help you learn how to be in tune with your body and accurately distinguish hunger and thirst cues to give your body what it needs to function at its best.

Engage with your body joyfully

Like we mentioned earlier, simply searching for solutions like “how to keep myself from throwing up” isn’t going to serve your ultimate purpose of establishing a new relationship with your body. That’s more of a bandage rather than a long-term solution. Instead, it’s critical that you learn to engage with your body joyfully and recognize how valuable your body is along with everything it can do for you. As you do things like practice yoga, get a massage or take a simple walk, it’s a good idea to try to remember that your body is a home for your soul and a vehicle for your health and your overall wellness.

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