CBT Explained

By Rami Nijjar

Cognitive behavioural therapy (CBT) is touted by the experts as one of the most effective types of therapy.  But what is it exactly.  To put it briefly, CBT is a way of understanding how our thoughts and beliefs have a direct impact on our emotional experiences and reactions.  By using CBT techniques, we are able to stop and look at the thoughts that we have in a given situation.  From here we can see how these thoughts impact our internal (emotions) and external (reactions) to a given situation.  This gives us a prime vantage point to intervene, choose healthier perceptions and enact lasting change.

 CBT also acts on the premise that negative core beliefs can impact our experience of the world.  For example, say you were at the cash register at the grocery store and noticed that the cashier looked withdrawn and had a frown on their face.  If you had a core belief around the world being a bad place and people being unkind, you may perceive that the cashier is a mean person.  This thought might lead you to act hostile in return and perhaps feel unhappy or angry. In term, this may lead to a negative interaction with the cashier, reinforcing the belief that people are mean and the world is a hostile place.

 However if, through CBT, you have worked to address this negative core belief, you might wonder if this person was having a bad day, feel compassion, and perhaps stop to smile at them or ask how their day was going.  This may lead to an exchange of smiles or kind words, reinforcing common humanity and the belief that the world is safe and people are connected. CBT acknowledges that when we are distressed (stressed out, experiencing anxiety or depression) our thoughts are more likely to be distorted and favour negative core beliefs.  This type of therapy offers techniques to help identify distortions and bring thinking back into line with reality.  The end goal is to feel happier, healthier, and less reactive.

 The behavioural component of CBT also operates on the premise that, if you want to feel different you have to do different.  CBT allows folks to improve health behaviours and pursue meaningful goals, in order to increase self-esteem and improve overall mood. 

 CBT is structured, problem-focused, goal-oriented, and focuses on building new strategies and skills.  Contact us to explore CBT with a trained and conscientious therapist.  We are here to help.