What is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral therapy is basically a therapy in which talking is involved.
The main function of this therapy is to manage the issues by altering the perception or way of yours.
Particularly, the way you feel, act or think.
Cognitive Behavioral Therapy is the name of finding practical solutions to help in dealing with the problems in a more assertive way by splitting them into smaller sections.
What is Cognitive therapy?
Why do Cognitive and Behavioral therapies often come together?
In a more simple way, cognitive therapy assists a person in understanding his thoughts.
So, that person can actually take a more positive approach to change the thoughts in a positive direction.
It is a method that can help us to change our ways that have the potential to harm or be unhelpful for us.
For example not spending our time in the right way or just wasting it for no reason.
Cognitive and Behavioral therapies go hand in hand.
The main reason they are used together is the way we behave in a particular situation often depends upon the thoughts that we have for that particular situation or event.
Thus, changing those thoughts eventually bring the change in our behavior as well.
What is the working principle of CBT (Cognitive Behavioral Therapy)?
The feelings which we have often enough or to be more precise, always, affect our thought process.
if you are upset and someone you know simply goes past you without saying hello, it may make you more upset or start generating a vicious cycle of thoughts.
They are ignoring me because I am not able to fit in their circle or Most probably, I am a bad person and that is why people avoid me.
These kinds of thoughts just a few examples where a person merely does not say you “Hello” and a Pandora box starts!
The previous upset feeling is going to take even a worse shape and it makes you behave in some certain ways in which the feeling will be more reinforced.
It is a never-ending cycle unless you break it.
The uses of CBT:
CBT has shown that is helpful curing various mental conditions.
Moreover, CBT is not only is helpful for depression and anxiety disorders but it is also helpful for people who come under the following conditions
- Panic disorder
- Post-traumatic Stress Disorder (PTSD)
- Obsessive Compulsive disorder
- Eating disorders like bulimia and anorexia
- Sleep disorders like insomnia
- Problems related to alcohol abuse
CBT is common to use for the treatment of people who are already suffering from long-term health conditions, such as
- Chronic Fatigue Syndrome (CFS)
- Irritable Bowel Syndrome (IBS)
Even though CBT is unable to cure physical symptoms these conditions, it is likely to help people to deal with the symptoms a little better way.
What is a typical therapy session like?
A typical Cognitive Behavioral therapy (CBT) is like a one-to-one or in a group session with a therapist.
If you are taking these therapy sessions on the individual basis, then the complete therapy is likely to take a couple of sessions around five to twenty sessions, since it depends upon the requirement of the participant.
The therapy session usually takes place in a clinic but they can be arranged anywhere like at the home of the participant, particularly in conditions such as
Obsessive-compulsive disorder (OCD) or Agoraphobia
After the initial observation period, the therapist will slowly start helping you to break issues into the separate parts.
This will aid you to identify solutions that you can adapt to make changes to the ways you think or act in a certain situation.
Do remember, the therapist only suggests things and will not force you to do something that you do not want to do and the therapist will work at a pace that is comfortable for you.
What is a way to find a therapist?
If you believe you are facing an issue that can cure through the cognitive behavioral therapy (CBT), the very first thing is often speaking to a doctor.
Thus, it will make it sure that CBT (Cognitive Behavioral Therapy) is the right thing to do.
The doctor is most likely to recommend you two to three good therapists as well.
In the UK, BABCP (the British Association for Behavioral & Cognitive Psychotherapies) keeps a record of all the well-recognized therapists.
Moreover, the BPS (British Psychological Society) has a list of chartered psychologists, even those psychologists who work as specialists in CBT.
Is it possible to manage CBT without seeing a therapist?
Well, to have CBT, it is not necessary to see a therapist.
For some individuals, self-help therapy techniques are likely to be as helpful and effective as CBT sessions with a therapist.
The options for self-help CBT consist of
- Online mental health services
- Phone or email CBT
- Computerized CBT
1. CBT without a therapist:
Despite the fact, Cognitive behavioral therapy works tremendously with a help of a properly trained therapist.
However, it is not the only way to do it.
There are individuals who are willing to tackle their issues on their own but it is, still, important to visit a doctor for the assurance that the CBT is right in your present condition.
2. Self-help literature (books):
There are numerous self-help books available.
Some are quite good, but many are just a waste of time and money.
Hence, if you are in an ambiguous situation, go for a self-help book that a professional organization or health professional recommends you.
3. Overcoming Self-help books:
In the UK, “the Royal College of Psychiatrists” (Professional organization) supports the series of overcoming self-help.
These books and CDs mainly cover 30 + usual mental health issues and they are based on CBT.
Some of the titles are
- Overcoming Low Self-Esteem
- Overcoming Grief
- Overcoming Anxiety
These books are easily accessible from libraries and bookstores or people can even download these books through various websites.
4. Online (mental health services):
In the UK, National Health Service approves some of the online services that are associated with mental health.
The studies confirm that these online services are as effective as face-to-face or in-person therapy sessions for anxiety, depression or other mental health issues.
The level of assistance that is available online for mental health services varies.
Some let you work via self-help online course with the support of a health professional whereas other may offer live therapy sessions via a webcam or instant messaging.
You may join a community online as an anonymous member where you will definitely interact with other individuals who have similar mental health issues besides; you do not need to be an expert at computers or other technologies to join these communities.
5. CBT through phone and email:
CBT (Cognitive Behavioral Therapy) via phone and email is an ideal option for those who are either shy or not comfortable in meeting a therapist, in-person.
CBT (Cognitive Behavioral Therapy) via phone and email sessions save traveling time, the problem of searching for a childcare and these telephonic sessions, even the participants can avail at the evening timings and weekends.
There are various private therapists and charities that offer phone and email CBT (Cognitive Behavioral Therapy).
6. CBT via Computer programs:
Various interactive programs are available that let you avail the benefits from CBT (Cognitive Behavioral Therapy) with or without a therapist.
Many people find it more convenient using a computerized program rather talking to an actual therapist about their private and personal feelings.
However, you may still take help from an occasional session or phone session with a therapist who can monitor the level of progress.
Note: you can improve your performance further throughout the CBT (Cognitive Behavioral Therapy) if you happen to support yourself with some authorized smart drugs or cognitive enhancement supplement like Noocube.
Noocube is a blend of tested nootropics so you can actually gain better strength to attend the CBT sessions.
Advantages and Disadvantages of CBT:
There is no denial that CBT (Cognitive Behavioral Therapy) can be as powerful as medicines in some mental health problems.
However, it is not likely to be suitable or successful in the situation of everyone.
Some of the Pros of CBT:
- Where the medication alone cannot handle the treatment, CBT (Cognitive Behavioral Therapy) may come handy
- It takes less time as compared to the other talking therapies.
- Due to flexible structure of CBT (Cognitive Behavioral Therapy), it is possible to create different formats for its delivery like group sessions, self-help literature, and Computer programs
- It makes you learn techniques and strategies that are practical, useful and easy to apply in your daily life situations.
Some of the cons of CBT:
- You need to show your full commitment and interest because the therapist can only suggest or advice you but at the end of the day, it is you who have to put the advice into action, so your cooperation is mandatory.
- Visiting CBT (Cognitive Behavioral Therapy) sessions on the regular basis can actually be time-consuming and if you need to do some extra work related to sessions, then it may affect your routine a bit.
- It is not likely to be suggestible for people who are suffering from more complex or worst mental disorders as it does have a structure.
- It asks you to confront your emotions, feelings, and anxieties- you probably experience uncomfortable feelings or emotions in the initial days of CBT (Cognitive Behavioral Therapy).