![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/06\/Sensory-Deprivation-Therapy.jpg\")
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Cognitive Behavioral Therapy, commonly known as CBT, is a form of therapy designed to treat psychiatric problems such as depression and anxiety. The theory was founded by Dr. Aaron T. Beck in the 1960s as a means of treating depression and relies on the basis of what Beck calls automatic thoughts, which are characteristically negative, that sufferers have about themselves, the world around them and the future.<\/p>\n
Approximately 1 in 5 adults in the United States will endure some form of mental illness in any given year. CBT works according to the method of developing an understanding of these sufferers and working to amend their automatic thoughts and essentially change destructive behaviors. Numerous studies have found CBT to be the most effective. In a comparison done between anxiety treatments of medication, cognitive behavioral therapy, and traditional talk therapy, CBT far exceeds the success rates of the other two methods in patient improvement rates.<\/p>\n
Cognitive<\/a> distortions refer to the warped or irrational thought patterns and mindsets that are commonly found in an individual diagnosed with a mental illness or psychiatric condition. These thoughts are characterized by irrationality and pessimism and affect sufferers to the point that the thoughts become their reality, and eventually lead to destructive behaviors or dysfunctional lifestyles. The method of unpacking these thoughts is necessary to restructure them.<\/p>\n These cognitive distortions include Filtering (ignoring positive influences and focusing on the negative), Magnifying (exaggerating a situation to be more catastrophic than it is), and \u201cBlack and White\u201d thinking, which can be described as an all-or-nothing mindset with no grey areas. These are only three of the many distortions that are experienced. The aim is to unpack which of these the patient is suffering from, how it affects them, and then work towards understanding the symptoms in order to alter these thought patterns.<\/p>\n The technique of cognitive restructuring is used to change the automatic thoughts into more positive ones. This is done by replacing the negative thoughts with healthy thoughts and improve your mental state. One of the methods used in this technique is learning how to counteract the negativity by writing down positive aspects to seemingly hopeless situations. This is usually done gradually, as are the other techniques, to introduce the new habit. Making a mental comparison or writing it down can show the patient how what they thought was a disaster might not actually be that bad.<\/p>\n Continuous practice of the exercise reprograms the brain<\/a> and thought patterns so that after some consistent therapy, they will find it to be a more natural process, rather than a forced one. This helps patients because their thoughts are usually so clouded that the reality of a situation is not as obvious to them as it would be for others who are not suffering a mental illness.<\/p>\n Writing down thoughts is beneficial in therapy for a number of reasons. Firstly, by journaling, the patient is displaying their thoughts on paper, rather than holding onto them, which acts as a form of stress<\/a> release. It allows them to take control of their feelings, and the beauty is that they can write whatever comes to mind. The flow of thoughts often results in profound realizations as the words reach the paper and allow the patient to view these thoughts in a new light.<\/p>\n Often people who are suffering from a mental illness don\u2019t have the ability to express themselves clearly to others or feel that they struggle to communicate with their therapist during sessions. Journaling is a way of indirectly communicating, both with themself and with the professional helping them. It\u2019s helpful for the psychologist to have access to the journal, to pinpoint key problems and track progress and patterns in their thinking.<\/p>\n This technique is often seen as a difficult but healthy challenge. The concept is for the patient to expose themself to usually triggering situations or fears, and work to control their usual response and replace it with a positive one. This method is most commonly known to be effective in patients diagnosed with General Anxiety Disorder (GAD) and Obsessive-Compulsive Disorder (OCD).<\/p>\n By facing these seemingly impossible challenges, they are forced to face what frightens them and create a response that solves the problem, rather than avoids it or react according to negative thoughts. These tasks are preferably discussed and prepared with a psychologist<\/a> to generate suitable alternative responses to what the patient is accustomed to doing. Because a therapist knows what to look for in behaviors or compulsions, they will be able to guide the patient at a steady pace through this process. This method is also highly useful for documenting progress and data to see what works best for them.<\/p>\n Imagery-based exposure is the technique of calling to mind a triggering memory and visualizing it in great detail. As it is another form of the four exposure-based techniques, the goal remains to create new responses and ways of coping with triggering situations the patient might be faced with. During an imagery-based exposure focused session with the therapist, they will be asked to recall a memory that stands out as especially difficult to deal with. They will then need to describe the memory and the details that surround it, becoming familiar with the core reasons that make it triggering.<\/p>\n Being exposed to these memories will help the patient face them rather than run from them. While sitting with the thoughts of this memory, they will become more comfortable with the idea of it. They will be asked to try to name the feelings and thoughts that arise, and recognize what their natural response would be. The idea is to help reduce the stress<\/a> associated with the specific situation, which will lead to more rational methods of coping with memory.<\/p>\n The third exposure technique is known as interoceptive exposure, which is mainly used to treat anxiety and panic disorders. It is the exposure to various bodily sensations that trigger panic and anxiety. The sensitivity that is experienced due to certain sensations often causes unhealthy or unnatural responses. When these physical feelings occur, those suffering will experience anxiety symptoms such as shortness of breath, tight chest, or trembling, to name a few. As with the other exposure techniques, this exercise will do its job by bringing on the awful feelings and forcing them to face it head-on by analyzing the feelings and rationalizing their natural reaction.<\/p>\n An example of an interoceptive exposure activity would be drinking something that contains caffeine and once the effects are noticeable, working through the anxiety symptoms that are brought on by the caffeine<\/a>. That is why the controlled environment of a therapist\u2019s office is ideal for exercises of nature. Through this process, the patient will find that with time they will become more tolerant of the feelings and result in less panic or anxiety as they continue to train both brain and body.<\/p>\n The technique of exposing the patient to their nightmares and working to rescript them is a highly popular CBT technique and has been proven to be one of the most effective methods of reducing nightmares. The nightmares<\/a> are analyzed in detail and possible positive endings to the nightmares are discussed to reduce the fear and stress around the content of the nightmares. A case study released by the International Society for Traumatic Stress Studies in 2007.<\/p>\n The study monitored 27 participants and their nightmare patterns before and after going through the therapy. The results showed that in the week after the study was completed, 84% of participants did not experience nightmares. The therapy also showed a reduction in depression, post-traumatic stress symptoms, and sleep problems, as well as improvement in sleep quantity. This is only one of many studies done since the beginning of CBT that reveal significantly successful results after therapy.<\/p>\n Those who struggle with anxiety, panic, and depression<\/a> often find it difficult to look at situations level-headedly. Instead, sufferers will rationalize the situation to be worse than it is and likely to end in an actual disaster. Because of this irrational way of thinking, the method of playing \u201cthe script\u201d until the end aims to guide them through the potential situations and work out possible scenarios. Together with a therapist, they will consider the worst way the situation could end and rationalize the results by unpacking the impact of it. Rather than focusing on the scenario itself, the focus is shifted to the end result.<\/p>\n This exercise leads to a clearer view of the severity of situations and allows them to see that the reality is often not as drastic as expected or feared. Once this realization has been made, it will be easier to manage the key emotions that arise during these situations, as they will have the skills to view it all from a healthier perspective.<\/p>\n Although the majority of the CBT techniques used are emotional and mental, a few focus on physical relaxation. One of these is called Progressive Muscle Relaxation (PMR), whereby the patient tenses and relaxes individual muscle groups for a short period of time. A session will lead them to tense and relax all the muscle groups in their body. This has been proven to reduce stress, anxiety<\/a>, and improve other symptoms by targeting physical tension. The muscles are tensed for 5 seconds and then relaxed for 10 seconds and repeated until they have covered all muscle groups.<\/p>\n The method originates from the 1930s, discovered by Edmund Jacobson, who believed that the state of mind and physical state are connected, thus deducing that improving the one can improve the other. While this exercise is focused on the physical, one\u2019s breathing is also closely monitored, a technique of which the benefits are covered in the next point.<\/p>\n The effect that breathing has on mental wellbeing can influence stress and anxiety levels. Like many of the CBT techniques, this one is simple and convenient to do by whenever the patient may feel the need. The technique is based on controlling their breathing to reduce feelings of stress, fear, panic, or anxiety. The general idea is to breathe in through the nose, hold the breath for three counts, and then exhale through the mouth.<\/p>\n Some therapists might do different versions of the exercise<\/a>, but the basic theory remains the same. Because the controlled, relaxed breathing reduces the physiological symptoms of stress, like increased heart rate and high blood pressure, the mind follows suit once the physical has been controlled. This technique shows, much like PMR does, that the physical and mental are closely linked and influence each other. Once the patient\u2019s breathing is controlled, it can do the same for their mind and emotions, overcoming their usual responses to distressing feelings.<\/p>\n The \u201cOxford Guide to Behavioral Experiments in Cognitive<\/a> Therapy\u201d states that this technique is one of the most effective methods used in CBT. Behavioral experiments are exactly that; using an experiment, like an activity, to test beliefs, thoughts, and reactions. A behavioral experiment takes a problem situation and allows the patient to test whether or not the beliefs they have surrounding the situation are true.<\/p>\n There are several ways to conduct these experiments. One way is by using anonymous surveys to gain people\u2019s real opinions when the patient has created their own ideas of what others must be thinking. Another method called hypothesis testing, whereby they will test if what they believe is true. For example, if they think people will laugh at them if they show emotion, the patient can test this theory and see the results for themself. The theory behind this technique is to eliminate irrational fears and thoughts by proving what the truths are.<\/p>\n Cognitive rehearsal tackles the issue of how to handle situations that are triggering or challenging by practicing, or rehearsing, examples of, or real conversations. This can either be done by recalling a memory of a situation where the patient didn\u2019t know how to respond or thinking of a potential situation in the future that causes them anxiety<\/a>. The patient and psychologist will decide on the scenario and look at what they could have said or what they can say in order to deal with the situation in a healthy and controlled manner.<\/p>\n Through this, the therapist will note the patient\u2019s thought process during these conversations and guide them to alter those that are unhealthy or negative. The rehearsal activity is efficient because it can bring closure to past experiences and prepare the patient for future situations that seem daunting or unmanageable by equipping them with the necessary skills to control their thoughts and therefore their responses.<\/p>\n Similar to the practice of cognitive rehearsal is the method of using role-play or modeling to reenact scenarios the patient has either dealt with before or scenarios that are created for the purpose of the activity. During this exercise, the roles played change throughout the session. The therapist might use a situation where the patient must confront someone who triggers them. At first, the therapist will play the role of the other person, and the patient will play themself.<\/p>\n The therapist will prompt them with dialogue and then allow them to respond with their initial reaction. After they have responded, the therapist will advise on the problem areas of their reaction and practice the role play again. In other situations, they might have the role of another person, perhaps a friend who is defending them. When the roles change to the therapist speaking as the patient, the therapist will give the ideal, healthy response. The behavior<\/a> of the therapist will be a reference for how they can improve their own behaviors in similar situations.<\/p>\n Because of the distorted nature of any given patient\u2019s thoughts when affected by mental illness, they might experience illogical, irrational, or misunderstood thinking and ideas. It seldom happens that they will be aware that their thinking is irrational or incorrect, and therefore the use of validity testing can clarify what is true and what is false.<\/p>\n In the session with the therapist<\/a>, the patient will discuss a topic that they have unusual ideas about. The therapist will give them the opportunity to support these beliefs with facts and evidence in an objective manner. If they are unable to do so, they will see that the beliefs are flawed and the therapist will show them where they went wrong by explaining the facts surrounding it. Because those suffering from mental illness have these automatic thoughts, a good breakdown of the facts and seeing if the beliefs are indeed valid is an objective way to alter their thinking.<\/p>\n Aversion therapy relies on dissuading the patient from engaging in problematic behavior. When encountering negative feelings, their natural reaction is likely to be unstable. In order to \u201cteach\u201d new behaviors, they will be exposed to an unpleasant feeling or result when attempting the unhealthy behavior, which essentially acts to condition the brain to form new connections. This technique is used in a variety of cases such as gambling, drinking, violence, and other destructive habits. Aversion therapy has received much criticism over the years, with a history of being misused to abuse patients in extreme cases.<\/p>\n Because of this history and stigma, the method is currently practiced carefully and constructively, not aiming to hurt the patient but rather to avert the dangerously positive feelings when doing something destructive. These more ethical practices include putting bitter-tasting nail polish on the hands of a nail biter or using mild medicines that have the effect of nausea or an upset stomach when the person consumes alcohol<\/a> or smokes. While this form of therapy may sound extreme, it is often used as a last result in severe cases, and even so, done sensitively and without being punitive. \r\n![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/01\/Mood-Swing.jpg\")
<\/p>\n2. Reframing Cognitive Behaviors<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/01\/Writing.jpg\")
<\/h3>\n3. Writing In A Journal<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/Irritability.jpg\")
<\/h3>\n4. Exposure And Response Prevention<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/consult-a-doctor.jpg\")
<\/h3>\n5. Imagery-Based Exposure<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/01\/Irritability.jpg\")
<\/h3>\n6. Interoceptive Exposure<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/01\/Therapy.jpg\")
<\/h3>\n7. Nightmare Exposure And Rescripting<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/01\/Sleep-Disorder.jpg\")
<\/h3>\n8. Play The Script Until The End<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/06\/Balance-Exercise.jpg\")
<\/h3>\n9. Progressive Muscle Relaxation<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/Poses-are-fat-Burning_Yoga.jpg\")
<\/h3>\n10. Relaxed and Controlled Breathing<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/slow-movement.jpg\")
<\/h3>\n11. Behavioral Experiments<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/Starts-with-Why.jpg\")
<\/h3>\n12. Cognitive Rehearsal<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/03\/Focus.jpg\")
<\/h3>\n13. Modeling\/ Role Play<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/01\/Hypnosis.jpg\")
<\/h3>\n14. Validity Testing<\/h3>\n
![\"\"](\"https:\/\/besthealth.guide\/wp-content\/uploads\/2018\/04\/See-a-doctor.jpg\")
<\/h3>\n15. Aversion Therapy<\/h3>\n
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