CBT Explained: How Changing Your Thoughts Can Change Your Life
Cognitive Behavioral Therapy (CBT) is a widely used, evidence-based form of psychotherapy that focuses on the innate connection between our thoughts, emotions, and behaviors. CBT can benefit individuals who want to change unhelpful thought patterns, reduce stress levels, build confidence, and increase self-esteem. Here’s how it works:
Step 1: Goal Setting
The first step of CBT is goal setting. Your CBT therapist will work with you to identify both broad and specific goals. These goals may relate to personal growth, professional development, relationships, or overall well-being. Your CBT therapist will also work with you to understand why these goals matter to you and how they connect to your values. The purpose of doing this is to understand your motivation and foster feelings of hope and commitment.
Step 2: Understanding the Cognitive Model
Your therapist may provide psychoeducation on the cognitive model. The model explains how your thoughts impact your emotions, behaviors, and physiological responses. According to this model, it’s not necessarily an event that triggers feelings of anxiety or low mood but rather how we interpret the event and the automatic thoughts we have surrounding it.
Automatic Thoughts, Core Beliefs, Cognitive Distortions
Automatic thoughts are the immediate and often involuntary thoughts that occur in reaction to a situation. Our core beliefs and cognitive distortions can shape these thoughts.
Core beliefs are our beliefs about who we are and what we are capable of. They are often formed in childhood and adolescence and can impact how we see ourselves and react in different situations. Maladaptive core beliefs can form if past experiences (such as being bullied, experiencing trauma, or neglect) lead us to internalize doubts about our worth or abilities.
Cognitive distortions are mental filters that can lead to biased perceptions in our thinking. Common cognitive distortions include:
All-or-nothing thinking: Seeing things in extremes without finding a middle ground. For example, "My partner didn't text me back, so they must hate me."
Catastrophizing: Assuming the worst possible outcome, even without substantial evidence. For instance, "If I'm honest about how I feel, my partner will break up with me."
Mind Reading: Believing you know what others think based on small context cues. For example, assuming, "They didn't smile at me, so they must be mad at me."
Overgeneralization: Making broad assumptions based on a single experience. For example, "Because my ex cheated on me, I can't trust anyone in relationships."
Step 3: Cognitive Restructuring
Through cognitive restructuring, you will learn more about interacting with automatic thoughts. When your automatic thoughts are critical or uncomfortable, you may try to ignore them because of your fear of what they represent. However, suppressing the thought won’t make it go away. Often, the thoughts will show up louder, which can increase maladaptive core beliefs and unproductive behavioral patterns.
By interacting with the thoughts, you can learn to feel more in control of your emotions. Your therapist will encourage you to name and challenge or reframe your automatic thoughts. They may ask what evidence you have to support the thought or guide you in finding a more balanced, neutral way to view the situation. Doing this can shift unhelpful thought patterns and change how you respond to them.
Step 4: Behavioral Activation:
Behavioral activation works on the idea that our actions influence our moods and emotions. For example, if you’re feeling anxious or depressed, you may find yourself withdrawing from social plans, avoiding activities you used to enjoy, or shutting down emotionally. It’s common and tempting to feel like you want to wait until you feel better before engaging in these activities again.
However, the behavioral activation model suggests the opposite- taking action first can improve how we feel. Engaging in meaningful activities, despite your motivation, can help reduce avoidance cycles and increase your overall mood. With behavioral activation, your therapist may remind you of your goals and values to help you reconnect to what is truly important to you.
CBT
CBT is a therapeutic modality that can benefit most people. It can be done virtually and is very adaptable. CBT can help change the way you view yourself and the way you deal with various obstacles. You will learn skills that can lead to positive, long-lasting change. Reach out to learn more about CBT and how it can help you achieve your goals!
Ready to prioritize your mental health and well-being? MSC Therapy offers specialized psychotherapy services for young adult women in New York and Florida. Mollie provides compassionate, client-centered, and supportive therapy to help clients navigate anxiety, low self-esteem, disordered eating, body image concerns, OCD, relationship issues, dating, school or career stress, perfectionism, and life transitions. Services are available virtually, allowing for convenient and accessible support. Reach out now to take the first steps toward a more balanced life.