Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is an active and structured form of psychotherapy that focuses on the connection between thoughts, behaviors, and emotions. It aims to help individuals identify and change unhelpful patterns of thinking and behavior in order to improve emotional well-being. CBT is a widely supported and evidence-based treatment for a variety of issues, including depression, anxiety disorders, insomnia, substance use, chronic pain, and even marital distress.
Some CBT strategies include
- Noticing and labeling unhelpful thinking patterns (e.g., “black and white thinking” or “catastrophizing”)
- Testing out and modifying unhelpful assumptions (such as “everyone must like me”)
- Recognizing unhelpful patterns of avoidance
- Monitoring mood changes with changes in activity
- Planning and scheduling pleasurable activities to improve mood
- Practicing more effective strategies for tolerating distress
- Learning and practicing problem-solving skills
- Learning and role-playing skills such as assertiveness and effective communication
