Cognitive behavioral therapy CBT is a type of talk therapy that helps people change negative thoughts and behaviors. It’s one of the most researched forms of psychotherapy and is used to treat a wide variety of mental health conditions. It’s also effective in combination with other therapies and can help reduce the symptoms of some physical illnesses, including irritable bowel syndrome and chronic pain.
CBT is based on the idea that your thoughts, feelings and actions are closely connected. Unhelpful, negative or inaccurate perceptions often cause emotional distress and lead to self-defeating behavior. By learning to identify and challenge these beliefs, you can begin to feel better about yourself and your life.
During sessions, you’ll work with a professional to learn new skills to manage your emotions and improve the way you deal with stress. Your therapist will teach you techniques to recognize distorted thinking patterns and how to change them. You’ll also practice applying these skills in real-life situations during and between your sessions. The goal of CBT is to give you tools that you can use to get better and stay well long after therapy is over.
You may find that you are emotionally upsetting or even cry during therapy, but that’s perfectly normal. Therapy can be a tough process because it requires you to talk about your deepest fears and insecurities with a complete stranger. However, the rewards can be life-changing, especially if you stick with it. The most important thing is to find a therapist who you trust and who understands your needs.
It’s important to remember that CBT is short-term and doesn’t address deeper emotional issues or deal with past traumas. However, it’s still a form of psychotherapy that helps many people, and research has shown that it is as effective as other types of talk therapy and more effective than taking medication for depression and anxiety disorders.
Some of the benefits of CBT include helping you manage your emotions, feeling less anxious, and decreasing depression, anxiety, PTSD, or OCD symptoms. It can also help you become more mindful and aware of your triggers so that you can take control of your symptoms when they happen. Some studies have shown that it’s also a good supplement to other kinds of therapy and can decrease the chances of relapse after taking antidepressants or SSRIs for depression.
You’ll usually have between 6 and 20 sessions of CBT, meeting with your therapist once or twice a week. The duration of treatment depends on the severity of your condition and how well you respond to therapy. It can be a challenge to overcome long-held beliefs, so it’s essential to commit to the process. It’s also important to practice your new skills at home between sessions and keep in touch with your therapist if you have any questions or concerns.
