Cognitive Behavioral Therapy (CBT) in Edmonton
What is Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy (CBT) is a type of talk-therapy that integrates cognitive (thought) and behavioural techniques to bring about positive change. CBT is based on the idea that our thoughts, feelings, and behaviours are interconnected. Therefore, by addressing these interconnected factors, individuals can effectively manage mental health symptoms and improve their overall well-being. CBT is one of the counselling approaches frequently used by clinicians at Mendable Psychology. Additional CBT resources can be found on our mental health resources page.
Cognitive Component of CBT
“Cognition” refers to our thought processes. That is, the cognitive component of CBT focuses on identifying and challenging automatic thoughts and underlying beliefs. These thoughts and beliefs contribute to emotional states and can cause emotional distress or acting in ways that are unhelpful.
Therapists help clients become aware of cognitive distortions (that is, unhelpful thought patterns). Some of these include such thought patterns as:
- “all-or-nothing” thoughts
- “black and white” thoughts
- fortune-telling thoughts
- jumping to conclusions
- attempting to mind-read
- “should” and “must” statements
- catastrophizing (expecting the worst case scenario)
- comparisons
- labelling
- disqualifying the positive
Through reframing negative thoughts and beliefs, individuals can experience a shift in their emotional states and a reduction in psychological symptoms. Overall, this will also assist them in developing more balanced and realistic perspectives.
Behavioural Component of CBT
The behavioural component of CBT emphasizes the role of behavior in shaping thoughts and emotions. Therapists work collaboratively with clients to identify stuck or unhelpful behaviours. Generally, these unhelpful behaviours can be viewed in terms of cycles or ‘vicious cycles’ that we repeat. Once identified, the therapist and client can work together to develop strategies to modify or replace them with more useful alternatives.
CBT frequently uses ‘behavioural experiments’ to test the accuracy of assumptions and fears. Experimenting with new activities challenges inaccurate assumptions and beliefs, and reduces avoidance and other “safety behaviours”. By actively participating in behavioural changes, individuals can experience success and build confidence in their ability to cope with challenging situations.
You have considerable power to construct self-helping thoughts, feelings and actions as well as to construct self-defeating behaviors. You have the ability, if you use it, to choose healthy instead of unhealthy thinking, feeling and acting
Structured approach of CBT
CBT employs various techniques to facilitate change, such as cognitive restructuring exercises, relaxation training, exposure therapy, and skills training. Furthermore, homework assignments are often given to clients, encouraging them to practice new skills and apply therapy concepts in their day to day. Overall this helps solidify learning and enables clients to generalize their progress beyond the therapy setting.
One of the key strengths of CBT is its time-limited and goal-oriented nature. During sessions, therapy is structured, focused, and aims to achieve specific objectives within a predetermined timeframe. Thus providing clients with a clear roadmap for their therapeutic journey and promoting a sense of collaboration and empowerment. CBT has been successfully applied to a wide range of mental health conditions, including anxiety disorders, depression, post-traumatic stress disorder (PTSD), eating disorders, and insomnia.
By challenging negative thinking patterns and engaging in new, adaptive behaviours, individuals can achieve significant improvements in their mental health and overall quality of life.
