Cognitive behavioral therapy, or CBT, is a form of psychotherapy that is effective for a wide variety of problems in a person’s life, such as depression, addictive behaviors, anxiety, relationship problems, poor eating, OCD, and bipolar disorder. CBC works by changing people’s thoughts and beliefs (cognitive) and their actions (behavior).
CBT encompasses a variety of approaches, including rational living therapy (RLT), rational emotive behavior therapy (REBT), cognitive therapy (CT), rational behavior therapy (RBT), acceptance and commitment therapy (ACT), mindfulness-based cognitive therapy ( MBCT). ), Dialectical Behavioral Therapy (DBT), Behavioral Activation (BA), Functional Analytical Psychotherapy (FAP), Cognitive Behavioral Analysis System of Psychotherapy (CBASP) and Integrative Couples Therapy (ICT).
Despite this diversity, most cognitive behavioral therapies have the following characteristics:
1. CBT is based on this idea that cognition is the cause of emotional and behavioral responses.
A person’s way of thinking creates their feelings and behavior, not beyond things like events, situations, and people. Therefore, if we can change our thoughts, our feelings and behaviors will change accordingly.
2. CBT is limited in time.
A course can be from six to twenty sessions. It will depend on several factors such as the type of problem, the client’s characteristics, the therapist’s experience, etc., but in my opinion, the client’s changed thinking habits are the most important factor in ending CBT sessions.
3. To learn coping skills
CBT has more skills to solve our problem. People don’t learn a skill just by reading and listening, learning and mastering. Each skill requires a lot of practice. Learning to think well and deal with problems properly is like learning swimming skills and surfing, when one learns them not only not being afraid of the ocean and waves, but also enjoying them.
4. CBT is collaborative, structured and goal-oriented.
CBT is a collaboration between the therapist and the client or group members. The therapist’s role is to listen, observe, teach, and motivate, and the client’s role is to talk, learn, and practice about her or his problems. Sessions have a structure and each session has a specific agenda. The therapist helps the client achieve selected goals.
5. Do homework in CBT.
Homework is recognized as an essential part of CBT. Learning CBT skills takes a long time. Homework is scheduled based on the type of problem and the client’s future.
6. Individual or group session
CBT can be done one-on-one therapy or with a group of people. Benefits of cognitive behavioral therapy in groups may include access to social support, increased cost-effectiveness, and increased motivation.
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