Cognitive Behavioral Therapy: Types and Benefits

Cognitive behavioral therapy, or CBT, is a popular talk therapy. But instead of talking about everything, CBT involves the patient and therapist discussing specific problems and setting goals. It focuses on current problems, how the patient thinks and acts now, rather than digging up the past. The therapist works with the patient to find solutions to their current problems. Cognitive behavioral therapy has been shown to be particularly effective in helping people with anxiety and depression.

What is cognitive behavioral therapy?

Cognitive behavioral therapy (CBT) is a form of psychotherapy that aims to change the thought patterns or behaviors that cause people problems, and change the way they feel. CBT is based on the concept that our thoughts, feelings and behaviors are connected, and that changing negative thoughts and behaviors can lead to improvements in mood and functioning, explains psychiatrist Dr. Rahul Rai Kakkar. It is typically short-term and goal-oriented, targeting specific problems and taking a hands-on, practical approach.

It all started in the 1960s when American psychiatrist Aaron Beck developed CBT. Since then, it has proven to be effective in treating psychiatric disorders including depression, anxiety disorders, personality disorders, eating disorders and substance abuse, according to a study published in StatPearls until 2023.

What types of cognitive behavioral therapy are there?

These are some types of CBT:

• Cognitive therapy: Focuses on identifying and changing incorrect or distorted thinking patterns.
• Rational Emotive Behavior Therapy (REBT): Focuses on solving emotional and behavioral problems by challenging and changing irrational beliefs.
• Dialectical Behavior Therapy (DBT): Integrates CBT techniques with mindfulness exercises; often used for borderline personality disorder.
• Acceptance and Commitment Therapy (ACT): Encourages accepting thoughts and feelings rather than fighting them, and taking actions consistent with personal values.

What techniques are used in CBT?

Commonly used techniques include:

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• Cognitive restructuring or reframing: Identify, challenge and replace negative thoughts with more balanced thoughts.
• Behavioral activation: Trying to improve mood by encouraging participation in positive activities
• Exposure therapy: Gradually exposing people to frightening situations to reduce anxiety.
• Attention: Promoting awareness and acceptance of the present moment.
• Troubleshooting: Learn strategies to deal effectively with difficult situations.
• Relaxation techniques: Try methods like deep breathing and guided imagery to reduce stress and anxiety.

What are the benefits of Cognitive Behavioral Therapy?

Cognitive behavioral therapy offers benefits such as:

1. Effectiveness

It has been proven to be an effective form of psychological therapy. CBT can help improve symptoms in people with anxiety, obsessive-compulsive disorder and post-traumatic stress disorder, according to an analysis published by Wiley from 2018.

2. Short term

The total duration of cognitive behavioral therapy is relatively shorter. You usually need five to twenty sessions in total. In talk therapy, people are usually told to have 16 to 20 sessions.

3. Empowerment

CBT teaches practical strategies and skills that can be used long after therapy ends, says Dr. Kakkar. Taking an active role in their own healing can be empowering for people undergoing CBT.

4. Helps develop coping skills

CBT emphasizes helping people become their own therapists. There are exercises in the CBT session as well as homework exercises, so people find it helpful to develop coping skills. In this way, they can learn to change their own thinking, problematic emotions, and behavior, according to the American Psychological Association.

How do you start with cognitive behavioral therapy?

To get started with CBT, do the following:

• Find a licensed mental health professional who is trained in CBT.
• Discuss your symptoms, goals, and any concerns you have about therapy.
• Work with your therapist to determine specific goals for your treatment.
• Attend the sessions regularly and be open to assignments.

What should you pay attention to before starting CBT?

Before starting CBT, you should consider the following:

• Be prepared to actively participate in therapy and do your homework.
• Understand that change takes time and effort.
• Be honest with your therapist about what you are thinking and feeling.
• Be willing to try new strategies and techniques.
• Make sure you feel comfortable with your therapist so that a relationship of trust can be built.