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Title : Advantages and cognitive behavioral therapy techniques
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Advantages and cognitive behavioral therapy techniques

In society, doctors and psychiatrists today are quick to prescribe psychotropic drugs that often come with dangerous side effects for any disorder arising from patterns of thought. But what if I said there was a better, safer to handle and treat stress disorders and brain way? Enter cognitive behavioral therapy.

According to the National Association of cognitive behavioral therapists, cognitive behavioral therapy (often called simply CBT) is a popular form of Psychotherapy which emphasizes the importance of the underlying thoughts determine how we feel and act. Considered one of the most successful forms of psychotherapy to come around in recent decades, cognitive behavioral therapy has become the focus of hundreds of research studies. ( 1 )

therapists CBT work with patients to help them discover, investigate and change their own patterns of thought and reactions, as they are actually causing our perceptions and determine our behavior. The use of CBT therapists provides valuable patients' perspective, which helps to improve their quality of life and manage stress better than patients simply difficult situations in their own "resolution problem. "

Something that may surprise on CBT: A basic principle is that external situations, interactions with other people and negative events are not responsible for our poor moods and problems most cases. Instead, CBT therapists actually see the opposite to be true. It is, in fact, our own reactions to events, the things we tell ourselves about events - that are within our control -. That end up affecting the quality of life

This is great news - it means we have the power to change. Through cognitive behavioral therapy, we can learn to change the way we think, which changes the way we feel, which in turn changes the way we view and handle difficult situations that arise. We can be better in the interception of disturbing thoughts that make us anxious, isolated, depressed, prone to emotional eating and willing to change negative habits.

When accuracy and calmly we can see situations without distorting reality or adding additional trials or fears, we are better able to know how to react properly in a way that makes us feel happier in the long term .

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proven cognitive behavioral therapy benefits

A 2012 meta-analysis published in the Journal of Cognitive Therapy and Research identified 269 studies supporting the use of CBT for the following problems: ( 2 )

• disorders substance abuse
• schizophrenia and other psychotic disorders
• depression and dysthymia
• manic depression disorder / bipolar
• anxiety disorders
• somatoform disorders
• eating disorders
• sleep disorders, including insomnia
• personality disorders
• anger and aggression
• criminal behavior
• general stress and anxiety because of the general conditions of medicine
• chronic fatigue syndrome
• muscle aches and strains
• complications of pregnancy and female hormonal conditions

researchers found greater support for CBT in treating anxiety disorders, somatoform disorders, bulimia, problems controlling anger and stress in general. After review of 11 studies reviewed that compared rates of improvement between CBT and other treatments therapy, they found that CBT showed higher rates of response than the comparator treatments in seven of the 11 tests (more than 60 percent). Only one of the 11 reviews reported that CBT had rates lower than the comparison treatments, leading researchers to believe that CBT is one of the most effective therapy treatments there answer.

Here are some of the main aspects cognitive behavioral therapy forms benefits patients from different walks of life:

1. Reduce symptoms depression

cognitive behavioral therapy is one of the best known treatments, empirical support for depression. Studies show that CBT helps patients overcome symptoms of depression such as hopelessness, anger and poor motivation, and reduces the risk of relapse in the future.

It is believed

TCC to work so well for relieve depression because it produces changes in cognition (thoughts) feeding vicious circle negative feelings and rumination. Research published in the journal Cognitive-behavioral therapy for mood disorder found that CBT is as protective against acute episodes of depression that can be used in conjunction with, or instead of, antidepressant medications. CBT has also shown promise as an approach to help handle postpartum depression and as an adjunct to drug treatment for bipolar patients. ( 3 )

2. It reduces anxiety

According to the paper published in Dialogues in Clinical Neuroscience there is strong evidence regarding treatment with CBT for anxiety-related disorders, including panic disorder, generalized anxiety disorder social anxiety disorder , obsessive compulsive disorder and PTSD . In general, CBT demonstrates both the effectiveness and efficacy randomized controlled trials in natural environments among patients with anxiety and therapists. ( 4 )

Researchers have found that CBT works well as a natural remedy for anxiety because it includes various combinations of the following techniques: psycho-education about the nature of fear and anxiety, self-control of symptoms, somatic exercises, cognitive restructuring (eg refutation), image and in vivo exposure to feared stimuli (exposure therapy) on weaning poor safety signals, and relapse prevention.

3. Helps treat eating disorders

The Journal of Psychiatric Clinics of North America reports that eating disorders provide one of the stronger for cognitive behavioral therapy indications. CBT has been found to help solve the underlying Psychopathology of eating disorders and question the assessment along the shape and weight. It can also interfere with maintaining an unhealthy body weight, improve impulse control to help stop Binge or purge, reduce the sense of isolation and help patients stay more comfortable around "trigger foods" or situations using exposure therapy. ( 5 )

Cognitive therapy has become the treatment of choice for the treatment of bulimia nervosa and "disorders unspecified another way of eating "( EDNOS ), the two most common eating disorders diagnoses. There is also evidence that may be useful in the treatment of about 60 percent of patients with anorexia , which is considered one of the most difficult to treat mental diseases and prevent return.

4. Reduce Addictive Behavior and Substance Abuse

Research has shown that CBT is effective to help treat cannabis and other substance abuse, such as opiates and alcohol dependence, in addition to helping people quit smoking cigarettes and gambling. Studies published in Oxford Journal of Public Health treatments involving smoking cessation found that the coping skills learned during CBT sessions were very effective in reducing relapse in nicotine quit and it appears to be superior to other therapeutic approaches. ( 6 ) There is also greater support for CBT behavioral approaches (helping stop impulses) in the treatment of addictions to gambling problem compared to control treatments. ( 7 )

5. helps improve self-esteem and confidence

Even if you do not suffer from the severe mental problems at all, CBT can help replace negative, destructive thoughts that lead to low self-esteem with affirmations and positive expectations. This can help open new ways to manage stress, improve relationships and increase motivation to try new things. The Psychology Tools website offers great resources for the use of CBT worksheets on your own to work on the development of positive communication skills, healthy relationships and techniques to reduce stress votes. ( 8 )

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Facts about cognitive behavioral therapy

• TCC was originally created to help people suffering from depression, but today is used to improve and manage various types of mental disorders and symptoms such as anxiety, bipolar disorder, disorder, post-traumatic stress obsessive-compulsive disorder , addictions and eating disorders. ( 9 )
• CBT techniques are also beneficial for almost everyone else, including people who have no form of mental illness, but have chronic stress , moods and bad habits they would like to work in
• the term cognitive behavioral therapy is considered a general term for a classification of therapeutic approaches have similarities, including :. Rational emotive behavior therapy, rational behavior therapy, rational living therapy, cognitive therapy and DBT .
• To date, more than 332 medical studies and 16 quantitative surveys have examined the effects of CBT. Interestingly, more than 80 percent of these studies were carried out from 2004. ( 10 )
• Studies have found that in people who have completed rehabilitation programs and then submitted brain scans, CBT is really able to positively change the physical structures in the brain. ( 11 )
• CBT can work quickly, helping patients feel better and experience symptoms decreased in a short period of time (several months, for example). While many forms of therapy may take many months or even years to become useful, the average number of CBT sessions clients receive only 16
• CBT often involves the patient complete tasks "task "in their own sessions between therapy, which is one reason benefits can be experienced so quickly.
• In addition to the tasks performed by patients while they are alone, cognitive behavioral therapists also use the instructions, interrogation and "exposure therapy" during sessions. CBT is highly interactive and collaborative. The therapist's role is to listen, teach and encourage, while the patient's role is to be open and expressive.
• One of the biggest advantages for patients is that CBT can continue even after the formal sessions with a therapist over. Over time, the formal end of therapy, but right now customers can continue to work in exploring concepts of CBT, using techniques they have learned, and reading a diary to help extend the benefits and control the symptoms.

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Behavior How cognitive therapy works

CBT works by detecting the thoughts that continually arise, use these as signals for positive action and replace them with healthier, more power alternatives.

the heart of CBT is to learn the skills of self-coping, giving patients the ability to manage their own reactions / responses to situations with greater skill, change the thoughts that tell themselves, and practice "rational self-orientation." although it definitely helps for CBT therapist / counselor and patient to build trust and have a good relationship, the power really lies in the hands of the patient. How willing a patient is to explore their own thoughts, stay, complete tasks open mind and practice patience during TCC will determine the TCC will be beneficial for them.

Some of the features that make cognitive therapy unique and effective behavior include:

• rational approach: CBT theory and techniques rely on rational thinking, which means that trying to identify and use the facts. The "inductive method" of CBT encourages patients to examine their own perceptions and beliefs to see if they are really realistic. In CBT, there is an underlying assumption that most emotional and behavioral reactions are learned. Often with the help of a CBT therapists, patients learn that their assumptions and hypotheses longstanding are at least partially wrong, which makes them unnecessary worry and suffering. ( 12 )
• law of entropy and impermanence: CBT is based on scientific assumptions, including the law of entropy, which is essentially the fact that "if not" t use it, you lose it. "We always have the power to change how we feel because our feelings have their origin in the chemical interactions of the brain, which are constantly evolving. If we break cycles of thought patterns, our brain will adjust for the better. Resonance imaging magnetic shown that the human brain creates and sustains neuronal synapses (connections) between thoughts and frequent emotions, so if you practice positive thinking your brain actually make it easier to feel happier in the future.
• accepting unpleasant or painful emotions: Many therapists CBT can help patients learn to remain calm and clear mind, even when facing undesirable situations learning to accept the thoughts or emotions. difficult as "just part of life" is important, as this can help stop the vicious cycle of training. Often we get angry about our difficult feelings and even add more suffering. Instead of adding guilt, anger, frustration, sadness or disappointment to the already-hard feelings, CBT teaches patients to accept calmly a problem without trial, in order not to make it worse.
• The questioning and expressing: behavioral cognitive therapists often ask patients many questions in order to help them gain a new perspective, see the clearest and most realistic situation, and help them undercover what really
feel
• specific. agendas and techniques: CBT is usually done in a series of sessions that each have a goal, concept or specific technique to work with them. Unlike some other forms of therapy, sessions are not just for the therapist and patient to speak openly and without an agenda in mind. CBT therapists teach their clients how to better manage difficult feelings and thoughts by practicing specific techniques during the sessions that later can be applied to life when they are most needed.

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cognitive behavioral therapy versus other types of psychotherapy

CBT is a type of psychotherapy, which means that it is open talk between the patient and therapist. You may have heard of several other forms of psychotherapy in the past and wonder what makes CBT stand apart. Often there is some overlap between the different forms of psychotherapy. A therapist can use techniques of various approaches to psychotherapy to help patients better achieve their goals and improve (for example, to help a person with a phobia, go CBT associated with exposure therapy).

According to the National Alliance of Mental Illness, this is how CBT differs from other popular forms of therapy: ( 13 )

• CBT Dialectical Behavior Therapy (DBT): DBT and CBT are probably the most similar therapeutic approaches, however DBT is based more on validation or accept uncomfortable thoughts, feelings and behaviors. DBT therapists help patients find the balance between acceptance and change by using tools such as attention guided meditation .
• CBT versus exposure therapy: exposure therapy is a type of cognitive behavioral therapy that is often used to help treat disorders, phobias and obsessive-compulsive eating disorder. . Patients are taught to practice using relaxation techniques and small series of "exposures" to triggers (things that are most feared) in order to become less concerned about the outcome
• CBT versus interpersonal therapy interpersonal therapy focuses on the relationship a patient has with his family, friends, colleagues, the media and the community to help assess social interactions and recognize negative patterns (such such as isolation, guilt, jealousy or aggression). CBT can be used with interpersonal therapy to help reveal the beliefs and thoughts that drive behavior toward other underlying negative.

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ways to practice techniques of cognitive behavioral therapy on its own

• identify the current obstacles : stress the first step is to identify what is actually causing, unhappiness and discomfort. Perhaps you feel resentful with someone, fear of failure or worried about being rejected socially somehow. You may find that you have persistent anxiety, symptoms of depression or struggling to forgive someone for a past event. . Once you can recognize this and be more aware that their main obstacle, then you have the power to start working on overcoming
• prove "the thought of recording": This you can use a daily or even record your own voice on a tape recorder to help identify recurring destructive thoughts that often Tell yourself. Ask yourself questions to deepen and form connections that were not previously aware of. Then re-read entries as if you were not yourself, but a good friend. What advice would you give? What beliefs of yours can communication are not very accurate, but to make matters worse, not generally useful
• form patterns and recognize the triggers :? Think about what types of situations that make most likely to feel anxious, angry, critical or sad. Begins to form patterns of behavior in certain ways or experience certain things (for example, perhaps excessive consumption of alcohol or gossiping behind someone's back) and how are felt, so you can begin to break the cycle.
• Note how things are always changing : feelings come and go constantly (called transience ), so we know that fear, anger or other emotions strongly unplesant are only temporary can help maintain calm at the moment.
• "Put yourself in their shoes": is important to try to see the most rational, clear and realistic situations possible. It helps to consider the perspectives of others, questioning their assumptions, and see if there's something important might be missing or ignoring
• Thank himself and be patient :. Although CBT works quickly to many people, it is a continuous process which is essentially a lifetime. There are always ways to improve, feel happier, and treat others and yourself better, so be patient practice. Remember that there is no finish line. Give yourself credit for effort put in front of their problems directly and try to see "slips" inevitable parts of the trip and the learning process.

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Final thoughts in Cognitive Behavioral therapy

• CBT techniques are also beneficial for almost everyone else, including people who have no form of mental illness, but have chronic stress, poor mood states and habits that would like to work on.
• Part of therapy of the main forms of cognitive behavioral benefits patients from different walks of life includes reducing the symptoms of depression, reduce anxiety, treatment of eating disorders, reduces addictive behaviors and substance abuse, and it helps improve self-esteem and confidence.
• can practice cognitive behavioral therapy by identifying their current obstacles, trying to sound thinking, forming patterns and recognize their triggers, noting how things are always changing, put yourself in the place of others and thanking yourself and be patient.

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