Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Theory/Therapy (CBT) can be defined as the type of psychotherapeutic approach which chiefly deals with modifying irrational thoughts for better function or behaviors of an individual. As the name itself suggests, CBT monitors disrupted cognitions (thoughts), work on negative emotions for a better outcome, i.e., behavior.

Cognitive Techniques Include:

Cognitive Restructuring: It assists in understanding unhappy feelings and moods and challenges the sometimes-wrong "automatic beliefs" about the issue. It helps to reframe the unnecessary negative thinking with rational, positive thoughts for increasing the quality of your performance.

Thought Record: It keeps the record of your triggering situations, feeling, automatic thoughts, thinking errors, your changed and positive thinking, behaviors, and finally, its outcome/behavior.

Journaling: Journaling is a CBT exercise where you write about your perceptions, feelings, and emotions to help identify distorted thoughts.

Behavioral Techniques Include:

Behavioral Activation (BA): Helps us understand how behaviors influence emotions. It includes Activity Scheduling, Hierarchy building, and Successive Approximation (Shaping) to systematically break large tasks into smaller steps.

Reducing Avoidance: Shows the connection between avoidant behavior and depressive disorders, helping clients regulate emotions by changing behavior.

Acceptance and Commitment Therapy (ACT): An action-oriented approach that helps clients learn to stop avoiding, denying, and struggling with inner emotions and instead accept deeper feelings.