Cognitive Behavioral Therapy (CBT)
What is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is a mental health treatment approach that focuses on identifying and challenging negative thought patterns and behaviors to promote healthier ways of thinking and coping with various issues, such as anxiety, depression, and stress.
A typical Cognitive Behavioral Therapy (CBT) session involves discussing current issues, identifying negative thought patterns, and collaboratively setting goals. The therapist helps you explore and challenge these automatic thoughts, offering alternative perspectives and coping strategies. Therapeutic homework may be assigned to help you practice new skills in between therapy sessions. CBT is often structured, goal-oriented, and focuses on the present and future rather than delving extensively into past experiences.
One specific way to approach CBT is to identify a thought that may be keeping you stuck, like, “If I’m not perfect, one will love me.” Then, identify how much you believe that thought, on a scale from 0% to 100%. You might think, “I believe that thought 90%.”
Now, you identify alternate beliefs that are similar, but that offer more flexibility. An example could be, “If I’m not perfect, I may disappoint myself, but it’s likely that most people will understand that I can’t always be perfect.” Or, another might be, “No one is perfect, and I don’t expect my friends or family to be perfect, so they probably feel the same way toward me.” Once you have identified and considered alternate beliefs, you can revisit your original belief, and ask yourself again how much you now believe it.
After reviewing your new alternate beliefs, you might say, “I still believe that if I’m not perfect, people won’t like me as much, but I believe that idea less than I used to. I might believe it 70% now.” Over time, as you apply this approach, you may notice your once-rigid belief about your unlovability losing the power it had over you. You may notice new beliefs taking root.
Can I apply Cognitive Behavioral Therapy (CBT) on my own?
To apply Cognitive Behavioral Therapy (CBT) on your own, start by identifying negative thought patterns related to a specific issue. For example, “In the end, no one really cares about me.” Come up with alternate options that are more realistic, like, “People often don’t care in the exact same way that I want them to, but there are some people who do actually care about me.” Use these new thoughts to challenge the old, less helpful beliefs. Replace distorted thoughts with more balanced ones, and practice healthier behaviors aligned with positive changes. Consistent self-reflection and gradual implementation of these techniques can contribute to lasting improvements in your mental well-being.
If you are interested in CBT (Cognitive Behavioral Therapy) or believe it could be beneficial for you, it’s recommended that you seek the assistance of a licensed mental health professional who is trained and licensed. They can assess your specific needs, guide you through the process, and provide the necessary support to address any challenges that may arise during the course of treatment.
Online content is never meant to replace the help of a professionally licensed and trained therapist. Always prioritize your mental health and well-being by seeking the support of qualified professionals when engaging in therapeutic interventions.
Our providers offer CBT services in Utah and Nevada at all of our Sela Health locations and online in the state of Idaho. If you are looking for CBT in Las Vegas, Nevada; Henderson, Nevada; Provo, Utah; Mapleton, Utah; Lehi, Utah; St. George, Utah, or Idaho our client care team is happy to assist you in scheduling a free 15-minute phone consultation or a first appointment with a therapist that fits yours presenting needs. Call today to schedule at 801.407.4134.