Cognitive behavioral therapy, or CBT, is a form of psychotherapy that is effective for a variety of problems in a person’s life such as depression, addictive behavior, anxiety, relationship problems, bad eating, obsessive-compulsive disorder, and bipolar disorder. CBC works by changing people’s thoughts, beliefs (cognitive), and attitudes (behaviour).
CBT includes a variety of approaches that include Rational Living Therapy (RLT), Rational Emotive Behavior Therapy (REBT), Cognitive Therapy (CT), Rational Behavior Therapy (RBT), Acceptance and Commitment Therapy (ACT), Mindfulness-Based Cognitive Therapy (MBCT), Dialectical Behavior Therapy (DBT), Dialectical Behavior Therapy (DBT), Havioral Analysis System of Psychotherapy (CBASP), and Integrative Marital Therapy (ICT).
Despite this diversity, most cognitive behavior therapies have the following characteristics:
1. CBT is based on the idea that cognition causes emotional and behavioral responses.
A person’s way of thinking creates their feelings and behaviors, not external things such as events, situations, and people. Therefore, if we can change our thoughts, our feelings and behaviors will change.
2. CBT is time-limited.
The course may be from six to 20 sessions. It will depend on several factors such as the type of problem, the characteristics of the client, the experience of the therapist, etc. But in my opinion, changing the thinking habits of the client is the most important factor for ending CBT sessions.
3. To learn coping skills
CBT has more skills to solve our problem. People do not learn a skill simply by reading, listening, learning and mastering any skill that takes hard practice. Learning to think well and deal appropriately with problems is like learning to swim and surf, when a person learns not only to be afraid of the ocean and waves, but to enjoy them.
4. CBT is collaborative, structured, and goal-oriented.
CBT is a collaborative effort between a therapist and a client or group members. The role of the therapist is to listen, observe, teach and motivate, and the role of the client is to talk about their problems, learn and practice. The sessions have a structure and each session has a set agenda. The therapist helps the client achieve the set goals.
5. Doing CBT homework.
Homework is recognized as a vital part of CBT. Learning CBT skills takes a long time. The homework is planned according to the type of problem and the client’s future.
6. Individual or group session
CBT can be done individually or with a group of people. Benefits of group CBT can include access to social support, increased cost-effectiveness, and increased motivation.