Do you ever find that starting a new job fills butterflies in your stomach and the mere thought of entering into a new environment with many unfamiliar faces makes you anxious?

 

Feeling anxious or nervous is part of our survival and from time to time we experience it in varying degrees. Many times these feelings are caused by the way we think about certain circumstances and not by the circumstances itself.

 

When we are anxious, our mind starts thriving on negative thought patterns and it overpowers our positive thinking and emotions which may make us feel unworthy and fearful and increase the intensity of our overall stress level. Over time these symptoms may turn into clinical depression and other mental health problems. The goal of Cognitive Behavioral Therapy or CBT is to help you change the way you think about certain situations and how these changes can help you cope with reality.

 

In this blog, we will help you understand what Cognitive Behavioral Therapy is and who should consider this therapy.

 

Understanding Cognitive Behavioral Therapy

Cognitive Behavioral Therapy or CBT is a form of psychological treatment that has shown great effectiveness in treating a wide spectrum of mental health issues such as substance misuse, eating disorders, anxiety disorders, depression, trauma, marital problems, and other mental illnesses.

 

CBT aims to help people learn how to identify and change their damaging or harmful thinking patterns that are influencing their emotions and behavior negatively. It combines both cognitive and behavioral therapy to identify these harmful thinking patterns and replace them with more desirable ones.

 

3 Basic Principles of CBT

 

Core Beliefs	These are deeply held beliefs about self, others/world, and the future. These beliefs are generally learned in the early stage of life and are especially influenced by childhood experiences. The following are depictions of core beliefs.   Self: I am useless/ worthless Others/World: Everybody hates me because I am worthless Future: I’ll never be good at anything because everybody hates me
Dysfunctional Assumptions	We humans tend to hold on to negative thoughts more than positives and these negative thoughts are irrational and distort our perception about reality.
Negative Automatic Thoughts	NATs are intuitive thoughts that activate in certain situations. In a state of anxiety or depression, these thoughts are centrally themed on negativity, low self-esteem, and uselessness.

Common Mental Health Challenges Addressed by CBT

CBT is a treatment that can be used to treat a wide spectrum of mental health problems. Some of the mental health issues covered by CBT include but are not limited to.

 

Depression	Bipolar Disorder	Anger Problem	Drug/ Alcohol problem
Anxiety	Eating Disorder	PTSD	Sleep Problem
Stress	OCD	Schizophrenia	Psychosis
Panic Disorder	Borderline Personality Disorder	Phobias	Perinatal Mental Health Problems

Who Can Benefit from CBT?

CBT is a type of talk therapy wherein patients talk to a mental health counselor in a structured manner and the therapy usually lasts for 6-20 sessions with each session may take 30-60 minutes. The therapy helps one become aware of distorted or harmful thinking so that they can view the situations differently and with a positive approach.

 

The treatment has proven beneficial for individuals dealing with different mental health concerns. Below is a list of individuals who can benefit from Cognitive Behavior Therapy.

 

Individuals with anxiety Disorder	People with depression	People with stress-related disorders
Individuals with OCD (Obsessive-Compulsive Disorder)	People with eating disorders	Individuals with substance disorders
People with sleep disorders	Individuals with relationship issues	Individuals with PTSD

Pro & Cons

Cognitive Behavioral Therapy is very effective in combating many mental health illnesses but it may not be suitable or effective for everyone. So, let’s explore some of the pros and cons of CBT.

 

Pros

In comparison to other talk therapies, CBT requires a short period of time for treatment completion.

CBT teaches practical and useful methods to deal with situations that can be implemented in everyday life even after the completion of therapy.

It focuses on re-training thoughts and behavior to bring a positive outlook toward life.

Studies have shown that in some cases CBT can be more effective in treating some illnesses such as anxiety disorder than medication.

The structured nature of CBT allows it to offer treatment in different formats such as self-help books, computer programs, or in group sessions.

Cons

CBT may not be suitable for individuals with more complex mental problems or with learning difficulties.

CBT demands a commitment from individuals toward the process as it may not deliver positive or desired results without participants’ full cooperation.

CBT involves facing your emotions and anxiety which may make you feel uncomfortable in the initial phase of the treatment.

According to some critiques, CBT focuses on specific issues and addresses current problems but doesn’t address the possible underlying medical conditions.

Taking regular sessions and carrying extra work between sessions can take up a good amount of your time.

Conclusion

Cognitive Behavior Therapy is a highly effective therapy that can help you overcome a wide range of mental illnesses. By altering the way one thinks about situations, CBT ensures that every client has better control over their emotions, behavior, and thought process, consequently paving the path for a better future and quality of life.

 

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