Cognitive Behavioral Therapy(CBT) identifies distorted patterns of thinking, emotional response, inappropriate behavior and substituting them with more objective, realistic thoughts and coping skills. It can address challenges such as:

• Anxiety
• Mood Disorders
• Eating Disorders
• Schizophrenia
• Post-Traumatic Stress Disorder (PTSD)
• Social Anxiety Disorder
• Panic Disorder
• Generalized Anxiety
• Specific Phobia
• OCD
• Dysthymia
• Substance Abuse
• ADHD
• Stress
• Relationship Difficulties
• Anger

CBT Steps:

Identifying Negative Thoughts- To learn what thoughts, feelings and situations are contributing to maladaptive behaviors. It can be difficult for people who have trouble with self assessment and insights into what their negative self limiting thoughts.

Practicing New Skills- In Cognitive Behavioral Therapy, people are taught new skills to use in real life situations to improve experiences and demonstrate empowerment in a situation. To practice coping skills and rehearse ways to avoid or deal with social situations that could trigger a reaction.

Setting New Goals- Goal setting can be an important step to establish forward momentum and to use newly polished interpersonal and coping skills. A CBT therapist can help set SMART goals (specific, measurable, attainable, relevant and time-based) with a focus on the process of attaining the goal.

Problem Solving- Learning problem-solving skills during CBT helps to identify and work to solve a problem resulting from life stressors. Being adept at solving problems can reduce harmful impact of psychological and physical illness. Problem Solving steps are:

1. Identify the problem
2. Generate a list of potential solutions
3. Evaluate the pros and cons of each possible solution
4. Choose a solution
5. Follow through with the solution

Self-Monitoring- Tracking behaviors, symptoms, or experiences over time and sharing them with someone to whom you are being accountable.

Other CBT Techniques- Journaling, role-playing, relaxation strategies and using mental distractions.

Benefits of CBT:

• Healthier thought patterns
• Potential short-term improvements
• Effective for a wide variety of problems
• Online or face to face
• Doesn’t require medication

Challenges to CBT

Change can be difficult and uncomfortable while going through it. CBT is very structured and some people may not do well in heavily structured programs. For CBT to be effective, it will take an investment of time and effort on the patient’s part. A willingness to put out the effort and to be honest in the analyzation of ones thoughts and feelings. Progress can be gradual, and may not be for someone wanting immediate results. Change takes time.

Trauma Focused CBT (TF-CBT)

TF-CBT is a treatment approach in helping mostly children and adolescents process and overcome their experiences of trauma. One of the ways a trauma survivor heals is to help them normalize their responses. TF-CBT can give them new skills to manage their feelings while educating them why they respond the way they do around the traumatic memories. By understanding the effects of trauma, they are better equipped to cope and find practical solutions. When someone with PTSD feels stuck in some of their thoughts because of the trauma they underwent TF-CBT can assist a person to recognize false beliefs they hold because of the trauma and to correct unhealthy behavior patterns that allows forward growth and momentum. It helps them develop new ways to cope, through self care, self healing and choosing emotional expression in healthy ways. In TF-CBT, parents and caregivers can also be involved in the therapy. This supports parents in building skills related to better parenting, improving communication, and managing any distress about the child’s trauma, all of which help the child feel more supported. The child is able to disconnect the memories and thoughts of the traumatic experience with the overwhelming emotions which arise by association.

Summing Up

Cognitive Behavioral Therapy or CBT can be an effective way to correct unhealthy habits and emotional responses and inappropriate behaviors. The changeover to productive empowered living involves practicing new skills, setting new goals and learning problem solving techniques. Progress is tracked using self monitoring and measurable results. Trauma Focused CBT or TF-CBT is mostly used for children and teenagers who have experienced one trauma event or repeated abuse. It has been successful in helping the young person disconnect their thoughts and emotions from the trauma event.