How CBT works
Just like a pair of right glasses CBT helps the client to view the reality/world
without distortions. CBT works by identifying, challenging and replacing
automatic negative thoughts (ANT) with logical and healthy ones. Distorted
perception or faulty believes are both cause and consequence of- Jumping to
conclusion, Black and white thinking, catastrophizing and other forms of
automatic negative thoughts leading to psychological and emotional distress.
Emergence of CBT is a game changer in treatment of psychological ailments.
Counter to previous behaviour modification techniques that rely upon
associations and reinforcements, CBT integrated cognition (thoughts/beliefs).
Thus, it can be understood as an insightful/ mindful way of behaviour
modification. Duration of CBT therapy session usually last for 40-50 minutes
and course of the treatment ranges from 5 to 20 sessions.
Types of Cognitive Behavioral Therapy
CBT became a popular form of treatment and a lot of research took place about
effectiveness of treatment which led to different branches of this therapy.
Roots of CBT
Branches of CBT
●Cognitive Behaviour Therapy
●Cognitive processing therapy (CPT)
●Dialectical Behaviour Therapy (DBT)
●Rational Emotive Behaviour Therapy (REBT)
What disorders can CBT treat?
CBT is effective first line treatment in dealing with a wide range of mental and
emotional issues. It can be employed across all concern areas of life i.e. family,
academics, work, relations etc. CBT is found beneficial to decrease stress,
handle complicated relationships, manage anger, overcome grief, and win over
addiction/s. Cognitive behaviour therapy for anxiety and cognitive behaviour
therapy for insomnia are most common. CBT is also impactful in dealing with
clinical concerns such as depression, panic attacks, sexual concerns, eating
disorder, phobias, etc.
A CBT practitioner uses various strategies such as thought journaling, gratitude
journaling, pleasure activity scheduling, role play, relaxation activities like
focused breathing, meditation, imagery. The strategies are used both in session
as well as in form of home work.
These strategies can be divided into following types:
●Discovery: Introspection and reflection to identify faulty thought pattern
and unhealthy behaviour.
●Goal setting: long term goal is broken into various short term, time based
●Learning: Understanding and inculcating new, healthier thoughts and
●Self- monitoring: keeping track of ones thoughts, emotions and behaviour
There is a long list of Pros/ advantages of CBT
●Works as a first line treatment where medicine may not work, for
example conflicted interpersonal relationship, grief or moving on after
●Works along with medicine in combating psychological (ex-anxiety,
depression) as well as physiological problems (ex-irritable bowel
syndrome, sexual issues)
●Backed up theoretically and with years of research, thus effective form
●Short term i.e. only 5 to 20 sessions of 40 to 50 minutes each thus
Like every other form of treatment CBT has Cons or limitations too :
●Difficult and requires proper training and experience to carry out
●Highly structured sessions, leaves only little room for flexibility and
client needs/ mood.
●Requires willingness to change on client’s part, thus doesn’t work well
with rigid or resistant clients.
How to find a CBT therapist?
●Ask your family doctor or mental health coach for recommendations.
●Ask from family, friends and colleagues for a referral if they have been to
●Visit www.hopequre.com to browse and choose from the wide range of
and verified psychologist, psychiatrist, counsellors, certified CBT
therapists and other practitioners.
Seek help and unlock new you!