Cognitive Behavioral Therapy (CBT)

The following types of negative thinking patterns are a target of CBT therapy.

These are each an example of cognitive distortion: 

1. Automatic: they just pop into your head without any effort on your part.
2. Distorted: they do not fit all the facts.
3. Unhelpful: they keep you depressed, make it difficult to change, and stop you from getting what you want out of life.
4. Plausible: you. accept them as facts, and it does not occur to you to question them.
5. Involuntary: you do not choose to have them, and they can be very difficult to switch off.

In CBT therapy, your thoughts contribute your mood and behaviors. Here’s an example of how the cycle works with depression. When you are depressed, your thoughts tend to be more negative.

Negative thoughts usually are “distorted” or not factual, which contributes to negative feelings and unhelpful behaviors.

1. You have self-defeating thoughts: “Things are too difficult. There’s no point in doing anything.”
2. Negative thinking lead to self-defeating emotions: You feel tired, bored, discouraged, guilty, helpless and overwhelmed.
3. Difficult emotions lead to self-defeating actions: You stick to bed or avoid people, work or enjoyable activities.
4. You experience consequences of your behavior: You feel isolated from friends; feel inadequate; decrease productivity and sink deeper into an unmotivated state.

Changing this negative thought cycle can help you treat depression. 

Here is an example of how self-critical thoughts lead to feelings of guilt and procrastination: 

1. Thoughts: “I shouldn’t be watching TV. I’m lazy and no good.”
2. Emotions: guilt, anxiety, self-loathing.
3. Behaviors: procrastination, binge eating.

As you can see, thoughts and behaviors are connected. 

CBT Therapists treat individuals, parents, children and adolescents, couples, and families.

Replacing ways of living that do not work well with ways of living that work, and giving people more control over their lives, are common goals of behavior and cognitive behaviour therapy.

Mental health professionals providing CBT talk therapy may combine it with other therapies if appropriate. 

Cognitive behaviour therapy offers many benefits regardless of your presenting concern.  

• CBT skills can positively impact a wide range of common mental health conditions. 

Becoming more aware of how we talk to and relate with ourselves increases self-esteem, self-compassion, confidence, and overall outlook on life. 

Learning the connection between thoughts and feelings can help you shift your mood. 

• CBT skills can improve interpersonal relationships. 

When you recognize that some of what is happening in your relationship is due to your own thoughts, cognitive distortions, core beliefs, or interpretations, you have control.

You can shift your perceptions, open up and be more present in your relationships. 

• CBT techniques can help you relax. 

Cognitive behavior treatment includes strategies to help you relax. 

For example, when overcoming or coping with a condition such as chronic pain or substance use, learning different ways of responding to triggers is essential. 

In CBT, you develop skills, such as progressive muscle relaxation, to relax your body and respond differently to triggers.