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This article aims to teach you how to utilize a practical framework to advocate for the support you need from coaches and other support providers;
January 30, 2022
What is CBT and is it Effective?
When it comes to emotional distress, we all experience it. Some people are better at coping with it than others. For some, the problems are short term and no treatment is necessary. For others, talk therapy and CBT can make a huge difference in how they feel and give them a more positive outlook on life. CBT is a great therapy technique to try no matter what your situation is (coping with an illness, the loss of a loved one, feeling anxious or depressed).
Talk therapy (of which CBT is a method) is how mental health professionals communicate with their clients. The goal is to help clients identify problems that lead to emotional distress. These sessions typically last for an hour or 50 minutes, but how often you attend therapy and continue depends on your specific situation and the treatment your therapist develops.
What is CBT?
Cognitive Behavioral Therapy (CBT) deals with exploring someone’s thoughts, feelings, and behaviors in order to find patterns. You and your therapist will work to identify these patterns of thought and discover how they are causing self-destructive behaviors. Once these patterns are discovered, you will be able to produce healthier behaviors and beliefs. For example, feelings of low self-esteem can be replaced by positive expectations. Instead of the thought “I can’t do this”, you will replace it with “Based on my prior experiences, I can do this”. The goal of CBT is to restructure negative or false beliefs. Typically this method comes with ‘homework’ between sessions that work to restructure those thoughts.
One technique that is recommended is journaling. Writing down your thoughts is a great way to connect with your thoughts and understand them. One approach could be your therapist asking you to list negative thoughts that occur between sessions and positive thoughts you could choose instead.
Another technique is guided discovery. To begin, your therapist will acquaint him or herself with your point of view by asking questions designed to challenge your beliefs and broaden your thinking. During guided discovery, you will be able to see things from different perspectives. This way, you will be able to choose a more helpful path in the recovery process.
When is it used?
In the beginning, your therapist will work with you to understand the problem and identify what you are hoping to achieve with CBT. Your therapist will create a plan to achieve a SMART (Specific, Measurable, Achievable, Realistic, Time-limited) goal. Depending on your situation, sessions can last as long as you need. When starting your journey with CBT, make sure you find a therapist that is trained in CBT and treating your specific problem.
CBT can be used to help with everyday problems (stress and anxiety), but can also help with other issues. Some include: coping with grief, conflict resolution, coping with physical health problems, or managing emotions like sadness, fear, and anger. CBT is effective alone or as a combination with other forms of therapy and medication. Typically, CBT takes a few weeks or months to start seeing results.
Is it effective?
Yes! However, like with most processes, the effectiveness of therapy depends on how willing you are to open up and be honest about what you are feeling. It will also depend on the relationship you have with your therapist. CBT is considered by professionals to be one of the most supportive psychotherapy options available. Talk therapy can reduce long-term risks for serious mental health conditions and it was found that online treatment was just as effective as a face-to-face depression treatment. Another study found that CBT was not only cost-effective but led to a reduction in anxiety symptoms.
How to get the most out of therapy
CBT can be difficult to work through, but if you are committed to the plan your therapist creates, it can be very beneficial and effective. To get the most out of your sessions, you have to be as honest as possible. If you cannot be honest with your therapist, CBT will not work for you. It can be very difficult to open up about these issues, but if your therapist is not someone you feel comfortable with, it especially will not work. Since they will be helping you process your thoughts and feelings and replace them with positive ones, if you are unwilling to share your thoughts, they will be unable to help you.
Do the work your therapist gives you.
Homework between sessions is a common practice for CBT. If they ask you to keep a journal, they have a reason for it. You should do everything you can to keep up with your practices to see the best results.
Even though some therapy methods take longer than others, be willing to stick with it. If you do not see results immediately, that is okay! Do not give up if you do not feel ‘better’ after the first session. It is very common for these things to take time, so commit yourself to the process and stick with it.
Most importantly, when beginning your journey, ask questions. You should be as involved as possible in the process of therapy to get the most out of it. If you have questions about why your therapist is recommending certain practices or about the process as a whole, ask your therapist! They are there to help you and make a treatment plan that helps you achieve your goals.
Emotional distress is a part of life and one we all face at some point. With CBT and other forms of talk therapy, there are ways to cope and reduce the symptoms. Take some time researching different therapists who practice CBT to find the right fit for you. Most importantly, ask questions before you decide on a therapist. This relationship requires trust, open communication, and patience, so make sure you work to find the right therapist for you.
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