How and why CBT works, most of the principles and practices of CBT probably won't surprise you.
For example, facing our fears to overcome them is hardly a novel idea.
As we will see, CBT is not just about what we do, but also about how we do it.
Let's consider aspects of the CBT approach that make it so beneficial.
Breaking it down.
CBT breaks down big challenges into smaller, more manageable pieces.
An overwhelming feeling of depression, for example, can be broken down into a collection of more manageable
thoughts, feelings and behaviors.
We can then match specific techniques to each component, such as cognitive restructuring, to address
depressed thinking.
CBT also breaks down tasks into a series of doable steps.
Structured training, knowing what we need to do to feel better, is helpful, but gets gets us only
so far, um, the systematic and structured training of CBT ensures we get an adequate dose of the techniques
that can bring relief.
For example, we might be aware that our angry thoughts are biased, but when we actually write down
the thoughts we're having, we're in a better position to examine them carefully and replace them as
needed.
Repeated practice, most of the work in CBT happens outside the therapy office or after the training
we do about CBT.
It's not easy to build new habits, especially when we are extremely well practiced in doing things
that aren't working for us.
It takes repetition to reprogram our automatic responses to difficult situations.
Clinical sounds from the start, CBT has been about evidence and outcomes.
Does it work?
How effective is it?
Because the treatment sessions are clearly laid out.
CBT programs can be standardized and tested against control groups.
Based on these clinical trials, we can have an idea of the average effect a certain number of sessions
will have on a particular condition.
Recent studies have extended these findings to confirm that CBT can be effective even without a therapist
attention.
If you're suffering from severe depression, having serious thoughts of hurting yourself or experiencing
other major mental health issues.
Contact a psychologist or psychiatrist or other health professional.
If you're experiencing a psychiatric or medical emergency, go to your nearest emergency room.