Cognitive Behavioural Therapy (CBT): Definition, Techniques, and Evidence
CBT is a type of psychotherapy that has become more popular in recent years because it has been shown to be effective in treating a wide range of mental health problems. This page gives an overview of what cognitive behavioural therapy (CBT) is, how it works, and the techniques used to help clients deal with their problems.
If you are interested learning about the differences between CBT and DBT, you might like to read the article CBT vs DBT: Understanding the Key Differences.
CBT Definition
CBT is goal-oriented and focuses on changing negative thought patterns and behaviours that lead to mental health problems. CBT focuses more on the present than other types of therapy, which may look at past events and feelings. Its goal is to help people recognise and question their negative thoughts and beliefs to improve their mood and behaviour.
CBT History
CBT started around the middle of the 20th century, when behaviour therapy and cognitive therapy were created. Aaron T. Beck built on the ideas of cognitive therapy in the 1960s to make CBT. CBT has changed over time to include parts of other types of therapy, such as mindfulness-based therapies.
CBT's Goals
The main goal of CBT is to help people figure out and change their bad ways of thinking and acting. This can help lessen the effects of mental health problems like anxiety and depression and make people feel better overall. CBT can be used to treat a wide range of mental health problems, including, but not limited to:
Obsessive-compulsive disorder (OCD)
CBT Methods
CBT uses techniques like cognitive restructuring, exposure therapy, and relaxation techniques to help people change their negative thoughts and behaviours. Cognitive restructuring is a way to find and change negative thought patterns. Exposure therapy is a way to help people with anxiety get over it by exposing them gradually to things or situations they are afraid of. Relaxation techniques, such as deep breathing and progressive muscle relaxation, can help to reduce stress and anxiety.
Exposure Therapy
Exposure therapy is particularly useful for addressing anxiety disorders and phobias. It involves gradually and safely exposing oneself to the situations or objects of fear, which helps confront and manage anxieties. These approaches often used individually or together, empower people to overcome their mental health challenges and lead more fulfilling lives.
CBT Supporting Research
CBT is an effective treatment for a wide range of mental health problems, as shown by many studies. Randomised controlled trials and meta-analyses have consistently shown that CBT is as effective as or more effective than other forms of therapy or medication in treating conditions such as anxiety and depression.
Advantages and Disadvantages
CBT has its pros and cons, just like any other kind of therapy. One benefit of CBT is that, compared to other types of therapy, it usually only takes 12–20 sessions for most people to start feeling better. Another advantage is that it is a more structured approach, which can be helpful for those who prefer a more systematic approach to problem-solving. But there are some things that could go wrong with CBT, such as side effects like increased anxiety during exposure therapy and the need for the client to be involved and work hard.
If CBT is not working or getting results, it is sometimes worth making sure the diagnosis is reviewed. For more general information about other conditions, the article Understanding Mental Health might be useful to review. Understanding the Differences Between a Psychiatrist and a Psychologist is also important.
Summary of the Most Important Points
In short, CBT has been shown to work well for a wide range of mental health problems. By noticing and challenging negative thought patterns and behaviours, people can often improve their overall health and quality of life. If you're having trouble with your mental health, a trained therapist can give you the support and tools you need to get through your problems and live a happy, healthy life.