What Is CBT Therapy?

How Does Cognitive Behavioral Therapy Work?

CBT is an incredibly beneficial therapy approach that instills healthier ways of thinking by teaching you to notice the negative patterns in your day-to-day thoughts. In general, cognitive behavioral therapy works by combining two therapeutic approaches—cognitive therapy and behavioral therapy.

Centered around the term cognitive, meaning “to recognize,” cognitive therapy helps you develop a clear understanding of your own thoughts, moods, and expectations. The goal of cognitive therapy is to identify your false beliefs and change them to reflect a more positive outlook. In doing so, this form of therapy aims to lessen the negative impact of stressful situations by minimizing the importance you attach to the issues in your life.

Behavioral therapy functions under the belief that human behavior is learned and can be unlearned or relearned. The focus of behavioral therapy is to find out which behaviors contribute to the problems in your life. Afterwards, you and your therapist work to change your unwanted behavioral habits.

By integrating cognitive and behavioral therapy practices, CBT provides an engaging environment to help you change your thoughts and behaviors for the better.

CBT’s therapy approach includes:

• Identifying unwanted behaviors or issues
• Analyzing unhealthy thought patterns and their impact on life
• Challenging false beliefs and reframing mindset
• Learning and practicing healthy alternative behaviors

CBT techniques help you cope with and decrease maladaptive thoughts to promote a healthier internal monologue. As you work through CBT therapy, you will engage in mindful strategies that introduce healthier, more realistic expectations. As a result, you can use coping methods to handle negative emotions, stress, and low self-esteem.

What Happens in CBT Therapy?

You and your therapist will analyze your thoughts, feelings, and behaviors to better understand how you perceive yourself and the world around you. In doing so, you are able to identify irrational and unhealthy thought patterns and determine how your beliefs affect your day-to-day life. As a result, your therapist can help you figure out how to challenge unrealistic or unhelpful thoughts and encourage healthy behaviors.

CBT sessions for substance use can include:

• Motivational intervention
• Contingency management
• Relapse prevention
• Psychoeducation
• Cognitive reframing
• Skills training
• Behavioral strategies

CBT is effective in both individual therapy and group therapy. For example, clients practice CBT techniques in group settings to work through unhealthy thought patterns with the help of others. Similarly, those with co-occurring disorders can participate in cognitive behavioral therapy to help work through emotions with their primary therapist.

CBT therapy can help you work through emotions including:

• Fear 
• Stress
• Anger
• Worry
• Self-doubt
• Low self-esteem
• Guilt and loss

CBT coping skills allow you to engage in healthier ways of thinking by teaching you to notice the negative patterns in your day-to-day thoughts. You learn to engage in mindful strategies that introduce healthier, more realistic expectations as a result. 

Addiction treatment programs that utilize CBT for substance abuse help you instill healthy alternative reactions to triggers and cravings in the same way. In time, you learn to cope with and lessen destructive thoughts and behaviors, ultimately feeling more power over your life in recovery.

Cognitive Behavioral Therapy Techniques

CBT techniques highlight the relationship between thoughts, feelings, and behaviors. This can provide clarity and support logic-based responses to handle stressful situations. As you reframe your perspective and address unhealthy beliefs, you also learn healthier, alternative coping skills. In doing so, CBT techniques can help relieve your symptoms and allow you to become more effective in your life.

Core CBT techniques include:

• Emotion Management: Addresses insecurities while treating anxiety and depression for a healthier state of mind.
• Behavior Shifts: Replaces negative behaviors and reduces emotional reactions to everyday situations by introducing healthy coping skills.
• Mental Maintenance: Applies cognition and reasoning to focus on the connection between emotions, behaviors, and the healing process.

As you practice CBT therapy techniques, you will begin to recognize false narratives within your thinking patterns that lead to irrational thoughts, overwhelming emotions, and unwanted behaviors.

How Can CBT Techniques Promote Positive Change?

Cognitive behavioral therapy techniques can assist people in making positive changes in their lives. While participating in treatment, CBT techniques can help you reframe unhealthy thinking patterns by:

• Identify your cognitive distortions (false beliefs) and then reevaluate them from a rational perspective with fact-based thinking
• Gain a better understanding of the behaviors of others instead of taking their actions personally
• Use healthy problem-solving skills so that you can cope with stressful situations
• Develop a greater sense of confidence in your abilities

CBT therapy techniques can also assist you in unlearning unhealthy behavior patterns as you:

• Face your fears instead of avoiding anxiety-inducing situations
• Participate in role-playing activities to prepare for stressful scenarios
• Practice relaxation techniques to calm your mind and body

This form of behavioral therapy focuses on the “now” rather than the past, which develops goal-oriented thought patterns. So, instead of focusing on past wrongs or harboring resentments, CBT therapy teaches you how to move forward and succeed in recovery. Participating in CBT can also help you identify high-risk situations and triggers to prevent relapse.