In the 1970s, an explosion of different approaches to traditional psychotherapy began. By the end of the decade, about 200 different types of therapy. As of 2010, that number has skyrocketed to be about 500 types, one being cognitive-behavioural therapy (CBT).
What is CBT?
CBT is an intensive, short-term, problem-oriented approach that’s designed to be quick, practical and goal-oriented. It provides people with long-term skills to keep them healthy by providing skills and tools on how to deal with their emotions and in different situations.
In finding a solution to patterns in one’s attitude, therapists believe that every behaviour is learned and can be unlearned.
The focus of CBT is on the here-and-now, helping people look at how they interoperate and evaluate what is happening around them and the effects these perceptions have on their emotional experience.
What happens in CBT?
In CBT, you learn to identify, analyze, and change the thoughts, attitudes, beliefs, and assumptions related to a problematic emotional and behavioural reaction to different situations.
By motioning your thoughts daily, that lead to your being upset, you learn that the way you think contributes to emotional problems such as depression and anxiety.
You also learn many different skills through it. Here are the top seven.
This is a simple but supportive way of helping someone express their feelings and track their thoughts and progress daily. By journaling, people create detailed reports of their thoughts that guide them towards changing different habits.
If you don’t understand the core reason of how you perceive a life situation, you may feel trapped in that perception because it affects your behaviour. For instance, if you believe maintaining good health is only possible by exercising and for some reason you are in a situation where you no longer can exercise. Unless you change that belief, your health will start to diminish because you think that only exercise can help. You will have to find an alternative way to stay healthy to get the same benefits as exercise.
You must examine your imperfections and mistakes. You need to talk to yourself with kindness and seek the right way to make a deserving and appropriate change. By doing this, you are not only able to make better choices but will be able to build on your self-motivation.
If you don’t know something, it’s your responsibility to learn and understand it. Therapists understand the importance of self-improvement that’s why they put conscious gradual steps for people to improve their skills. For instance, journaling is an essential skill to come out of an unhealthy habit.
To address behavioural change, you must be patient and mindful. Being mindful will allow you to make better choices and more focused on things that are important to your life and wellbeing. Practicing mindfulness also helps reduce avoidance coping.
Critical Evaluation of Events
The ability to evaluate events and make decisions helps you make more sound life-changing decisions. When you understand critical thinking and evaluation then apply it to your everyday life, your life will improve drastically.
Genuine Interest in Others
This skill is best achieved by a therapist because they go through a person’s troubles to heal them. They never give up on their patients, because they genuinely care for them. Anyone in need of a change behaviorally needs to build these skills to have an honest interest in the efforts of everyone who wants them to succeed. It brings joy to the therapist, a person’s family and friends, to see someone come around.