Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy, or CBT, is a form of psychotherapy that is effective when treating a variety of problems such as depression, anxiety disorders, substance use problems, relationship problems, eating disorders, and severe mental illness. The first core principle of CBT is that psychological problems are based on unhelpful ways of thinking. The second principle states that psychological problems are based on learned patterns of unhelpful behavior. Lastly, CBT states that people suffering from psychological problems can learn more effective strategies to cope which in return will relieve symptoms. 

In order to change thinking patterns, CBT uses strategies such as learning how to recognize one’s cognitive distortions in thinking that create problems, and then reevaluating them in reality. Other additional strategies to change thinking patterns include gaining a better understanding of the behavior and motivation of others, utilizing problem-solving skills to cope with difficult situations, and learning to develop a greater sense of confidence in one’s abilities. When changing behavioral patterns, CBT will have clients face their fears instead of avoiding them, use role play to prepare for potentially problematic interactions, and learn to calm the mind while relaxing the body. 

A psychotherapist and client should work together to develop an understanding of the problem and develop a treatment strategy that will best serve the client. Many times The 3 C’s are implemented into a treatment plan to help correct negative thoughts and thinking patterns. The first C, Catch It, means catch the negative thought. When you intentionally do this you learn to become aware of what you’re thinking and when you have a negative thought. The second C, Check It, asks the client to not be influenced by personal feelings when considering one’s thoughts and consider talking it over with a therapist or someone you’re close to. There are five sub-steps to Check It which include be rational, be specific, think in shades of gray, apply the double-standard technique, and get feedback. The last step in The 3 C’s, Change It, has clients substitute negative thoughts with a positive thought. An example of this would be catching a negative thought such as “My friend canceled our plans because she’s sick, is she secretly mad at me? Maybe she just doesn’t want to see me,” and replacing it with the positive thought “My friend canceled our plans because she’s sick, I hope she feels better soon. Once she is better we can reschedule our movie day.” 


Source: APA, Sharp HealthCare

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