Abigail Davis
1. Introduction
● Overview of Cognitive Behavioral Therapy (CBT)
● Importance of CBT in mental health treatment
● Focus on CBT practices in New York
Overview of Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) is a psychological treatment that is used to treat a series of mental health disorders. In numerous studies cognitive behavioral therapy has been proven to be one of the most successful forms of psychological therapy. CBT delves into the connection between thoughts, emotions, and behavior. Its goal is to reduce stress by aiding patients in cultivating more constructive thoughts and behaviors.
Importance of CBT in mental health treatment
This treatment helps patients to clearly understand their behavior and thinking. Having clear comprehension of the interconnection of these things is important because it will help patients to recognize counterproductive mental patterns that are contributing to their emotional difficulties and negatively impact their well- being. It is effective in combating mental health conditions such as: depression, anxiety, substance abuse, trauma, etc. CBT’s focus on effective methods helps the patient to use the techniques in their everyday lives.
Importance of CBT in mental health treatment
This treatment helps patients to clearly understand their behavior and thinking. Having clear comprehension of the interconnection of these things is important because it will help patients to recognize counterproductive mental patterns that are contributing to their emotional difficulties and negatively impact their well- being. It is effective in combating mental health conditions such as: depression, anxiety, substance abuse, trauma, etc. CBT’s focus on effective methods helps the patient to use the techniques in their everyday lives.
2. Key Principles of CBT
● Cognitive restructuring: Changing negative thought patterns
● Behavioral activation: Increasing engagement in positive activities
● Exposure therapy: Gradual exposure to feared situations
● Skills training: Developing coping strategies
“Cognitive Restructuring: Changing Negative Thought Patterns”
Cognitive restructuring is capable of pushing you to create more constructive and uplifting thoughts by helping you recognize destructive thoughts that need to be changed. It is a technique that has been prosperous in transforming peoples thinking patterns in their favor. The “destructive” thoughts are also known as cognitive distortions. These are unfavorable thoughts that can warp your reality and can lead to problems such as anxiety, depression, self sabotaging behaviors, etc.
Examples of cognitive distortions:
- Jumping to conclusions
- Blaming
- Catastrophizing
- Discounting the positive
- Negative predictions
- Emotional reasoning
Steps of cognitive resurfacing:
1. Acknowledge Your Thoughts And Emotions
- How does the way you perceive yourself and situations affect your feelings? Example: “I’m bad at math, I’ll never pass this class,” this leaves you feeling stagnant, anxious, and depressed.
2. Evaluate Evidence That Supports And Contradicts Your Thoughts
- You acknowledge that you have not studied for this class. You are aware you are doing well in your other classes, the semester is not over yet, there are opportunities for you to get tutoring and you can seek help from your teacher . Although math can be difficult it does not mean you are not capable of excelling in this subject.
3. Reconstruct Your Thoughts
- Instead of thinking “I’m bad at math” or “I’ll never pass this class”, you can say “Math is not my strongest subject but I am a good student and I know I have what it takes to excel in this course. I will work my hardest and do everything I can to pass this course.”
Cognitive restructuring helps you to change your previous negative perspective on various aspects to more positive and realistic ones. This can lead to more favorable outcomes.
"Behavioral Activation: Increasing Engagement in Positive Activities"
Behavioral activation is focused on using behaviors to increase an individual's engagement in activities that are fulfilling and enjoyable. Mental health disorders can draw someone away from engagement and hobbies they once had a passion for and this approach seeks to combat this.
Example:
Replacing counterproductive behaviors
Someone notices they have a poor relationship with food. They want to eat healthier but when they experience stress they tend to eat worse. This altogether makes them feel worse. They may want to substitute it with another enjoyable and stress- reducing activity to prevent them from stress eating. Using behavioral activation to replace a counterproductive one helps to promote positive feelings. Positive feelings help the individual to manage their problems more efficiently, without the negative impacts of dysfunctional relationship with food.
"Exposure Therapy: Gradual Exposure to Feared Situations"
Exposure therapy is a technique of CBT that involves slowly and methodically exposing individuals to their fears with the objective of them overcoming it. This helps to reduce the avoidant behaviors in regards to the fear by allowing individuals to confront them in a regulated and controlled setting.
Example:
Someone with a fear of dogs
First Session: Instructed to look at pictures of dogs, discuss feelings that arise when seeing these images.
Second Session: Instructed to look at videos of dogs, and discuss thoughts and feelings that arise from this. This is to get the individual used to seeing their fear in a non- threatening context.
Third session: Observe a dog in person from a distance, while using calming techniques. Fourth session: Spend time with a friendly dog in a controlled and safe environment, under supervision.
Fifth Session: Work to pet the dog in a controlled and safe environment, with guidance and under supervision.
During all sessions of exposure therapy challenge any previous negative thoughts associated with dogs. Afterwards reflect on experience, and continue exercising learned coping strategies and apply them to real life situations. By the end of this the individual should have overcame their fear associated with dogs
"Skills Training: Developing Coping Strategies"
This technique teaches individuals skills for coping with stress, problem solving, and dealing with their emotions. This technique gives individuals the skills they will need to handle situations more effectively, which will ultimately improve their mental health.
3. Application of CBT in New York
CBT for Anxiety and Depression
Cognitive Behavioral Therapy is very effective in treating anxiety and depression. It uses techniques such as behavioral activation, restructuring, exposure therapy, cognitive restructuring, etc to address the particular symptoms of these disorders, and aid individuals to manage their behaviors and thoughts more efficiently.
CBT for Trauma and PTSD
Trauma- focused CBT is used to help individuals overcome traumatic experiences by guiding them through strategic processes. Exposure therapy and cognitive restructuring are used to aid with the symptoms of PTSD and improve overall mental health.
CBT for Substance Abuse and Addiction
Cognitive behavioral therapy is good for helping individuals avoid relapsing, and manage their cravings, The techniques used are essential for treating substance abuse and addiction. Therapists will work with a client to identify triggers, create relapse prevention plans, and develop coping strategies.
4. Benefits of CBT
Evidence-Based Effectiveness of CBT
Cognitive Behavior Therapy is supported by thorough research that proves it's effectiveness for a wide range of mental health issues. Its careful techniques make it a reliable form of therapy.
Long-Term Outcomes and Success Rates
CBT has high success rates and low relapse rates. Patients can achieve and maintain optimal mental health by applying strategies and skills patients learned in CBT in their daily lives even after treatment.
5. Finding CBT Therapists in New York
Resources for Locating Qualified CBT Therapists
There are many resources in New York that have therapists that offer CBT. Many reputable therapists can be found through healthcare provider referrals, online directories, etc.
Importance of Therapist-Client Fit
Not every therapist may be your fit. If you want cognitive behavioral therapy to be successful you want to find a therapist that works best for you. Someone you are comfortable with and has familiarity in the area you need help in.
6. Conclusion
Summary of CBT Principles and Techniques
No, cognitive behavioral therapy is an extremely effective approach to combat mental health problems. It focuses on transforming negative thought patterns and behaviors to improve an individual’s mental health.
Encouragement to Seek CBT for Various Mental Health Issues
If you are battling mental health issues, cognitive behavioral therapy is extremely beneficial and you should consider it. It is a valuable option for addressing a wide array of psychological challenges. Therapists that are qualified to implement CBT are available around New York and they will help you to overcome your mental health struggles
References
Fenn K, Byrne M. The key principles of cognitive behavioural therapy. InnovAiT. 2013;6(9):579-585. doi:10.1177/1755738012471029
(link)
https://www.allaroundmoving.com/why-is-living-in-nyc-to-some-depressing-time-to-move-o ut/#:~:text=New%20York%20City%20consistently%20ranks,of%20financial%20strain% 20and%20anxiety
Team, O. (2022, July 24). Cognitive restructuring: 3 easy steps to combat negative thinking. Oasis Education.
American Psychological Association. (n.d.). What is cognitive behavioral therapy?. American Psychological Association.
https://www.apa.org/ptsd-guideline/patients-and-families/cognitive-behavioral#:~:text=Cognitive%20behavioral%20therapy%20(CBT)%20is,disorders%2C%20and%20severe%20 mental%20illness.
MediLexicon International. (n.d.). Behavioral activation: How it works, examples, and more. Medical News Today.
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