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Levers of Change: Cognitive Behavioural Therapy (CBT)

What is Cognitive Behavioural Therapy?

Cognitive Behavioural Therapy is a predominant psychotherapeutic approach which is used by psychologists and therapists to help promote positive change in individuals, to help alleviate emotional distress, and to address a myriad of psycho/social/behavioral issues. Cognitive Behavioural therapists identify and treat difficulties arising from an individual's irrational thinking, misperceptions, dysfunctional thoughts, and faulty learning. The therapy can be conducted with individuals, families, or groups. Problems such as anxiety, depression, anger, guilt, low self esteem, adjustment difficulties, sleep disturbance, and post-traumatic stress are addressed.

What are the goals of Cognitive Behavioural Therapy?

The goals are to restructure one's thoughts, perceptions, and beliefs. Such restructuring facilitates behavioral and emotional change. During therapy, coping skills and abilities are assessed and further developed.

What kinds of techniques are used in Cognitive Behavioural Therapy?

Some specific techniques that the therapist may use include, but are not limited to:

	Challenging irrational beliefs
	Relaxation education and training
	Self monitoring
	Cognitive rehearsal
	Thought stopping
	Communication skills training
	Assertiveness skills training
	Social skills training
	Bibliotherapy
	Homework assignments

How is the therapy conducted?

Individuals are first evaluated to obtain a thorough history and background information to better understand the nature of the difficulties for which treatment is being sought. Individuals may also be asked to complete assessment tools or questionnaires. The number of sessions varies with the type of difficulties being treated. Individuals are expected to be active participants in their own therapy.

Levers of Change: Demystifying Cognitive Behavioural Therapy (CBT)

We are what we think. All that we are arises with our thoughts. With our thoughts, we make our world. BuddaI�ve had a terrible life, most of which never actually happened. Mark Twain

The outline above about Cognitive Behavioural Therapy may be translated into the following: Our self talk aka inner dialogues are often zipping through our mind gaining speed as we continue to ruminate, rehash, imagine, speculate, re-live, contemplate; we wish that something else happened in the past and/or wish that something will happen in the future. In addition, it�s the incessant negative thoughts that can really bring us down. Negative thoughts in depression are generally about one of three areas: negative view of self, negative view of the world, and negative view of the future. It can be difficult to get off this speed way because as time goes on, we become convinced that this is our reality and our identity. Looked at in this way, we are literally being controlled by our thoughts. It takes effort and practice to put the brakes on what appears to be our involuntary thought process. The following Levers of Change central point is learning how to become self aware - this is where both cognitive behavioural therapy and a mindfulness practice such as Mindfulness Based Stress Reduction (MBSR) merge and may be practiced as a useful tool.

Both CBT and Mindfulness Based practice is about living one�s life more consciously, and embracing the present moment. It involves attending to our inner experience with compassion and humility. Whether we are frustrated, sad, or overjoyed, we can learn to accept those moments for what they are rather than what we think they ought to be. The more mindful we can be about our thoughts, feelings and behaviours, and the impact they have on our loved ones, the more likely we are to create intimate, loving, healthy relationships. The essence of CBT "restructuring" thoughts and behaviour involve tenants of mindfulness practice and they go hand in hand. Mindful-Based Cognitive Therapy (MBCT) is an additional blend and powerful tool that concludes that very often it is not the sadness that is the "problem," it is the way in which an individual responds to their sadness.