Cognitive Behavioural Therapy: The Basics

Cognitive Behavioural Therapy (CBT) is one of the most widely recognized and utilized mental health interventions available. It is an evidence based practice, meaning that its effectiveness is supported by a large body of clinical research.

Although initially developed to treat depression, CBT is adaptive—it is now used to help treat people struggling with a number of mental health challenges (i.e., anxiety, substance abuse, low self-esteem, panic, worry, stress, anger). CBT is rooted in the idea that certain automatic and unintentional patterns of thinking can influence our moods and behaviours. This can be a positive, adaptive kind of influence, such as considering other people’s perspectives, or a negative, limiting kind of influence, such as always assuming the worst about oneself or others. 

According to the principles of CBT, people who are struggling with their mental health may be trapped in negative thinking patterns that lead to self-limiting or harmful behaviours and moods, and by noticing and modifying those patterns to something more adaptive, we can improve our moods, behaviours, and overall well-being.

During CBT treatment, it is essential for therapists to explore patients’ unique world views, getting to know their beliefs about themselves, the world, and other people—what we call core beliefs. Through this exploration, therapists can help identify areas of improvement in thinking patterns, help clients develop a stronger awareness of their patterns, implement/apply the appropriate tools and interventions, and work towards positive change. 

CBT is a structured, short-term therapy that is traditionally intended to take 6-14 sessions for treatment of moderate mental health challenges, but can be modified to fit each client’s needs. 

Developing skills takes time, effort, and practice, and the skills learned through CBT are no different. In CBT, therapists often assign homework to help you practice these skills between sessions. Think of it as a personalized cognitive workout regimen for building the strength and skills to navigate life’s challenges and improve your quality of life over time. 

An aspect of CBT that I really appreciate is that it embodies a growth mindset. CBT is rooted in the idea that change is always possible, and it can help us develop confidence in our ability to overcome challenges. When people develop negative thinking patterns, they usually have a good reason to do so, but as our lives change around us, those thinking patterns may no longer serve their original purpose (e.g., self-protection) and we must adapt by developing healthier patterns. 

CBT is not appropriate for all situations, for example, telling people who are trapped in ongoing violent or abusive situations to change their thinking can be unhelpful or serve as a form of victim blaming. It is also usually not suitable for individuals struggling with severe mental health challenges. Even under the right circumstances, CBT will not be a good fit for everyone. Some may find it overly technical and may be drawn to something that feels more creative, like narrative therapy. Others may have a tendency to over-intellectualize and may be drawn to CBT, but might benefit more from emotion-focused therapy. 

CBT may be a good fit if you are open to and interested in developing a greater understanding of your thought patterns and their impact on your well-being; if you prefer structure; you are ready and willing to put the work into developing new skills; and, you enjoy learning new things.

Stay tuned to my social media accounts for a series of upcoming posts on CBT. 

Visit Turning Pages Psychology's Instagram

Visit Turning Pages Psychology's Facebook

Sources:

Beck, J. S. (2021). Cognitive behavior therapy: Basics and beyond (3rd ed.). The Guilford Press.