Common Cognitive Behavioral Therapy Techniques

Cognitive-behavioral therapy is a form of talk therapy conducted by therapists with clients to help them change their thought patterns. It is usually intended as a short-term therapy option that can take anywhere between a few weeks to months to show results. Some of the techniques are suggested to be done while in therapy, and there are some other techniques that a person can do themselves to improve their situations. Here, we are going to discuss the ones that need the proper guidance of a therapist who may start cognitive behavioral therapy to reduce symptoms of psychological conditions and help you come out of depression and anxiety. 

Even though the past is relevant for all of us, this therapy option focuses on the present situations, looking at the problems, and finding solutions by applying various tools and techniques that are a part of the therapy toolkit.

What is CBT?

As the name suggests, cognitive behavioral therapy is a model of psychological intervention that takes a closer look at your thought patterns, which leads to changes in your emotions and, in turn, affects your behavioral responses. This is the fundamental principle on which the theory is based. It also talks about the impact of behaviors on our emotions and thinking patterns. The overall link between our emotions, behaviors, and thoughts is the premise of what this type of therapy is based on. 

For example, the therapy highlights how our thoughts can make us have negative feelings about a person, thing, or event and how those emotions then lead to actions that are negatively impacting our lives. But, if we are able to reframe our thoughts in a positive manner, we can feel the positive emotions and then engage in positive behaviors as well. This therapy also talks about how if we engage in productive and positive behaviors, we start to feel good. For instance, when we go for a walk, even if we don’t want to initially, we start to feel better as we engage in the activity, leading to a change in our emotions. 

All these associations are made clear to the client when a therapist starts cognitive behavioral therapy to improve the client’s emotions. The right therapist, specializing in CBT and the specific condition you may be suffering from, will look into the situation and devise the appropriate techniques that will be used to make you feel better. The tools and techniques may vary according to the specific conditions, but whatever approach the therapist takes, overall, it will include the following aspects:

• Identification of your specific problems in the daily life
• Making you aware of the unproductive thought patterns and how they are impacting your life
• Identification of the negative thought patterns to reshape them to make you feel better
• Helping you learn new behaviors and putting the new actions into practice

The right strategy will be decided by your therapist, who will ask you to think in specific ways and engage in particular activities so that you are able to get healthy. Some of these techniques can also be used for a lifetime, as the changed perspectives can be a better way to lead life.

What Can It Help With?

This type of therapy is one of the most effective strategies used by psychologists in reducing various symptoms of their clients. This option can be used individually or in combination with other therapies and medications. The conditions which can be helped by applying cognitive behavioral thearpy are:

• Depression
• Anxiety disorders
• Chronic pain 
• Bipolar disorders
• Addictions
• Eating disorders
• Phobias
• Sleep disorders
• Sexual disorders
• Tinnitus
• Schizophrenia
• Obsessive-compulsive disorders (OCD)
• Post-traumatic stress disorders (PTSD)

Apart from being helpful in psychological treatments, some of the tools learned using this technique can also be used in a variety of everyday problems, such as dealing with anxiety about a specific issue, coping with stress on a regular basis, and dealing with grief, among other issues. One doesn’t need a medical diagnosis to benefit from this treatment. It can help in:

• Managing symptoms and preventing mental illness relapses
• Conflict resolution
• Learning to deal with powerful emotions such as sadness, fear, and anger
• Coping with physical health issues
• Assertiveness training
• Improving communication skills

Let us now discuss how it works through the various techniques.

Identify Negative Thought Patterns

One of the first few steps in this approach involves identifying the negative thought patterns. This is also referred to as cognitive reframing or restructuring. 

Your therapist will ask about the thought processes that seem to be the root of the problem so that they are able to identify the negative patterns in your thinking. Once you become aware of them, you are taught to reframe your thoughts in a positive manner.

Exposure Therapy

Exposure therapy is a powerful tool used by therapists in a guided setting to reduce the fears and phobias of their clients. They are asked to confront the very thing that evokes emotions of fear within them. This scenario can get overwhelming and scary for the clients, so it is suggested that exposure therapy should only be done under the expert guidance of a therapist who is trained to use the technique.

After exposing you to phobias, the therapist teaches coping mechanisms to overcome those fears. Eventually, the exposure makes you feel less vulnerable and instills confidence to deal with the situations that were once scary for you.

Keep a Journal

Your therapist may ask you to write down the negative thoughts and possible positive alternatives. Another way to journal is to write the new ideas and actions that you may have engaged in, during, and after the sessions. This gives you a way to keep track of the progress that has been made. Apart from the record-keeping purpose, writing has the benefit of letting you pour all your worrisome thoughts onto paper. 

This is one of those techniques that can be done individually by people who want to understand themselves better. The way and the points to be written in this approach may be different, but the theme of writing down your thoughts and fears remains the same.

Schedule Your Activities

When one is going through a mental health problem, be it an anxiety disorder or depression, engaging in pleasurable and positive activities seems almost impossible. This furthers the problem, as we tend to go into a loop of negative thinking and behavioral patterns. 

Intentionally scheduling your activities on the calendar makes you follow through with them. This can be done in two ways; either you can plan the activities that make you feel nervous but are important (this helps in getting the work done by virtue of it being on the calendar as the decision had already been made), or you can put those activities which you know will bring positivity to your life. In both cases, you have made a decision by scheduling, and that increases your chances of actually engaging in the activity.

Guided Discover

In guided discovery, the therapist mostly acquaints themselves with the client’s viewpoint to better understand their situation. Then they start asking questions that are designed to broaden your thinking by challenging your beliefs about the issue at hand. You are also asked to provide evidence that supports your beliefs. The therapist tries to get deeper into the thought pattern that makes you think negatively about the problem and then offers new perspectives. 

The changed thought pattern that emerges from this exercise is a positive one, which you may not have thought about until now. Overall, this technique helps you look at the problem and its solutions from a fresh perspective.

Practice Deep Breathing and Relaxation

In CBT, you are taught progressive relaxation techniques that help in lowering your stress levels and increase your sense of control in that moment. These techniques may include deep breathing exercises, muscle relaxation, mindfulness meditation, and imagery. 

Almost all of these relaxation and mindfulness techniques give the client a new and improved way to respond to the stressful situation they mostly find themselves in. These techniques help in quieting the mind in a peaceful manner so that the client is able to think more logically and rationally. One can find guided relaxation and meditation videos on YouTube and mindfulness apps that can help a person find their way to calm.

Get Cognitive Behavioral Therapy Counseling from a Trusted Therapist With DocVita

In case you need help and guidance in navigating through the negative thought patterns to have a more positive outlook or need assistance in restructuring your thoughts because of a mental health issue, our trusted therapists can help with a comprehensive counseling session. 

At DocVita, we have a team of certified mental health professionals who have been in the industry for decades. We provide counseling sessions in 16 languages, so you can choose the therapist you think will best understand your problems. Schedule your CBT session with us and get online counseling to get better without any delays.