Contents:
- Medical Video: Cognitive Behavioural Therapy CBT Techniques
- What is the difference between cognitive and behavioral therapy (CBT) with other therapies?
- Who can undergo CBT?
- How does CBT work?
- 1. Detect problems
- 2. Be aware of the feelings and thoughts that arise
- 3. Manage the wrong or negative mindset
- 4. Reshaping the wrong or negative thought patterns
Medical Video: Cognitive Behavioural Therapy CBT Techniques
If you experience health problems such as high blood pressure, shortness of breath, or broken bones, what will you do? You can be sure that you will go to a health facility and access help from professional health personnel. This has become part of human common sense when he falls ill.
However, what if the disorder that you feel is psychological? Will you access professional mental health workers such as psychologists, counselors, or psychiatrists? Unfortunately, there are still many people who are reluctant to go for a check-up and seek professional help when a problem is a psychological problem. Because, seeing a psychologist or psychiatrist is often associated with mental disorders that are still considered taboo by the community. In fact, mental health is as important as your physical health. So actually there is no reason to tabulate mental health.
If you have a complaint related to your psychological and mental conditions such as phobia or insomnia, one of the methods that may be offered by professional mental health professionals is cognitive and behavioral therapy (CBT). This therapy is a combination of psychotherapy and behavioral therapy that is carried out by counseling. The main goal is to change the mindset or behavior that causes various problems in one's life.
What is the difference between cognitive and behavioral therapy (CBT) with other therapies?
Psychotherapy emphasizes the mindset that was formed during your childhood. Meanwhile, behavioral therapy focuses on the relationship between your problem, your mindset, and your behavior. CBT combines the techniques of both therapies. When compared with other therapies, CBT has several advantages. These advantages include:
- CBT will focus on one particular problem in your life so you will not be confused with other problems and complaints
- Very structured because you don't need to explain all the details of your life since the past, you only need to discuss one problem that you want to solve now
- You and your therapist can set a very specific goal to be achieved after therapy is complete
- CBT is an open-ended therapy where you and the therapist can discuss the best path without being forced and force-fed by a therapist who doesn't suit you
- CBT does not usually take too much time, in 10 to 20 times your meeting is expected to show significant progress
Who can undergo CBT?
CBT is a therapy that has been proven effective in overcoming various problems. Complaints that can usually be resolved with CBT include phobias; eating disorders such as anorexia and bulimia; insomnia; dependence on alcohol, cigarettes and drugs; post-traumatic stress disorder (PTSD), obsessive-compulsive disorder; depression; anxious; and psychological trauma due to violence or sexual abuse. This therapy can be lived by children and adults. However, you should refer to a therapist who is used to dealing with children's clients if you are going to invite children to join CBT.
How does CBT work?
In cognitive and behavioral therapy sessions, you will be asked to open up and tell your therapist about your complaint. Don't worry about telling your problem because the therapist who handles you must maintain the principle of confidentiality and will not judge you. To understand how CBT works, consider the following steps.
1. Detect problems
At the beginning of therapy, you will be asked to share the complaint experienced. These complaints can include alcoholism, insomnia, failure to build relationships, or explosive anger. At this stage you and the therapist will both determine the root of the problem you want to solve and the final goal you want to achieve.
2. Be aware of the feelings and thoughts that arise
After you detect a haunting problem, you will be asked to tell what you feel or think about when the problem arises. For example, you will feel relieved or lighter if drunk alcoholic drinks overnight. You believe that alcoholic beverages can help you forget about problems and get rid of stress. Usually the therapist will advise you to record the feelings and thoughts that appear in a diary or journal.
3. Manage the wrong or negative mindset
To help you realize that something is wrong with your mindset, your therapist will ask you to compare with different situations. At this stage you must really pay attention to the physical, emotional and psychological reactions that arise when you are not triggered by problems that arise (under normal conditions).
4. Reshaping the wrong or negative thought patterns
The final stage of CBT is the most difficult. You will be asked to evaluate whether your mindset and perspective on a condition are based on common sense, or precisely by a wrong view. You must really understand that all this time your mindset is wrong. For example, if you are addicted to alcohol, you will be led to realize that alcohol is not the answer to the pressure you face every day in the office. Your better mindset will be continuously instilled with the help of a therapist. You will also be able to control your cognitive processes and behavior when problems arise.
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