Decoding the Therapy Acronyms: “C-B-T, Easy as 1-2-3!”

Do you ever find yourself stressed because you have a big assignment due and virtually no time to do it? Then, when you finally have a moment to open up a blank word document to start working, all you see is a white page and a blinking cursor, and suddenly you have no idea what to type. You don’t know where to begin or what to write because your mind is just too overwhelmed. 

This scenario, along with many others, creates an entryway for the use of CBT. But before we go any further, you may be wondering, “What exactly is CBT? And, how do I know if it will help me?” Not to worry! CBT is easy to understand once it’s broken down. In fact, once you finish reading this blog, you will understand if CBT is right for you!

Okay, so first and foremost, you need to know what CBT is:

Cognitive Behavioral Therapy (CBT) is a type of therapeutic approach that helps you understand how your thoughts affect your feelings, how your feelings affect your behavior, and how your behavior affects your thoughts.

Miquel Parera|Unsplash

Let’s break it down some more:

  1. Thoughts: 

    How we think and what we think matters. Research has shown time and again that our thoughts play a HUGE role in how we feel and behave. 

    For example, let’s recall the previous scenario. While you are sitting at your computer, lost on how to get started on this big assignment, perhaps you are thinking, “I don’t have time for this! I am already completely stressed out and this writer’s block isn’t helping!”

  2. Feelings: 

    Because you had those disgruntled thoughts, you are more likely to feel annoyed, frustrated, overwhelmed, or perhaps even angry.

  3. Behaviors:

Because of those emotions, you are inclined to just shut the computer and walk away, willing to accept whatever consequences come with not turning in the assignment on time.

Now let’s take the same scenario, but change the initial thought. 

  1. Thoughts:

    After sitting in front of your computer for a while you think, “It’s okay. Writer’s block happens to everyone.”

  2. Feelings:

    Because you had more neutral, comforting thoughts, you feel less stressed, and sympathetic towards yourself.

  3. Behaviors:

    Your emotions keep your body calm, so you decide to just write what comes to your mind with the intent of going back and organizing everything later. 

    It turns out that the “brain-dump” method worked because you were able to finish the assignment right on time.

Okay, now that you know how CBT works, it’s time to explore how CBT works in therapy and if it is a good fit for you!

Cookie the Pom|Unsplash

How does CBT work, and is it for me?

First off, I want to validate any feelings of hesitation you may have. Deciding if you are ready to start therapy can be scary, especially if you have never done it before!

CBT in therapy can look a bit different for every person. It is evidence-based, which means that research has shown it to be effective in treating a variety of concerns, including depression, anxiety, and anger. In order to make treatment feel as authentic and meaningful as possible, therapists will tailor therapeutic work to your needs. With that said, not all CBT therapists are the same. 

While CBT does tend to be present-focused, meaning you and your therapist are not likely to spend as much time talking about the past (e.g. childhood) or the future (e.g. goal planning), some therapists will add in other forms of treatment to address those areas. Because CBT is more focused on the here-and-now, you will likely set goals that you would like to achieve while in therapy, so you and your mental health professional both know what you’re working towards. Then, with guidance from your therapist, you’ll start to highlight your unhelpful (otherwise known as “maladaptive”) thought patterns to see how they are impacting you–just like the scenario above! 

Unsplash | Thought Catalog

Throughout this process, you may use a thought record to track your thoughts, feelings, and behaviors, as well as the situations that caused you to react. Let’s face it…we think a lot throughout the day, and it’s almost impossible to remember the details of every reaction.

You may also learn about how the quick, unconscious automatic thoughts that pop into your head affect your mood and actions. You may even highlight your core beliefs, the central ways you see yourself, others, and the world around you. During therapy you are also likely to learn about your faulty thoughts and perceptions, known as cognitive distortions.

After gaining a better understanding of your thoughts and how they affect your emotions, your therapist may teach you how to use coping strategies and/or problem solving techniques to help you replace negative thoughts with ones that are more healthy and balanced. These skills will ultimately help you change your feelings and actions.

Think CBT may be a good fit for you?

If you would like to learn more about how CBT may be helpful for you, take a look at our website and see if a therapist at Quest might be a good fit for you! Once ready, you can call our office and set up an appointment. We’d love to work with you! 

You can also use other resources like Psychology Today to find a trained clinician near you.

Shaye Berry, M.A.