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A Brief Overview of Cognitive Behavioral Therapy (CBT)



ABC Model of CBT


Cognitive Behavioral Therapy (CBT) is a transformative approach to mental health that focuses on the powerful connection between thoughts, feelings, and behaviors. Developed by pioneers like Aaron Beck and Albert Ellis, CBT has become a widely used and effective therapeutic method. This blog post outlines the primary tenets of CBT.

 

Unveiling the Power of Thoughts

CBT recognizes that our thoughts significantly influence our emotions and behaviors. The first tenet involves understanding and identifying these automatic thoughts—those instantaneous, often unnoticed ideas that shape our reactions to various situations. By bringing awareness to these thoughts, individuals can begin to challenge and reshape them for more positive outcomes.

 

The ABC Model

Albert Ellis introduced the ABC model, which stands for Activating event, Beliefs, and Consequences. This model illustrates how our beliefs about an event (B) mediate the relationship between the event itself (A) and our emotional and behavioral reactions (C). CBT helps individuals examine and modify irrational beliefs, leading to healthier emotional responses.


Example: A (Someone cuts in front of us in line) –> B (“They did that because they are a  jerk”) –> C (You confront the person in an unhelpful way)

 

Cognitive Restructuring

CBT doesn't just stop at identifying negative thoughts; it empowers individuals to restructure them. Cognitive restructuring involves questioning the validity of negative thoughts and replacing them with more balanced, realistic alternatives. This process helps break the cycle of negative thinking and promotes a more positive outlook.

           

            Example of an alternative belief: “Maybe they didn’t realize I was in line”

 

Core Beliefs

In CBT, core beliefs are deeply ingrained, fundamental convictions about oneself, others, and the world (e.g., “I am not lovable”; “The world is a dangerous place”; “People cannot be trusted”). These beliefs, often developed early in life, significantly influence thoughts, emotions, and behaviors. CBT aims to identify and challenge negative or distorted core beliefs, fostering cognitive restructuring for more adaptive and positive mental well-being.

 

Behavioral Activation

Behavioral activation is a crucial component of CBT that focuses on changing patterns of behavior that contribute to emotional distress. By encouraging individuals to engage in enjoyable and meaningful activities, CBT helps enhance mood and disrupt negative behavioral cycles.

 

Exposure Therapy

For individuals dealing with fears and phobias, exposure therapy is a cornerstone of CBT. This method involves gradual and controlled exposure to anxiety-inducing stimuli, helping individuals confront and overcome their fears. Over time, this exposure leads to a reduction in anxiety and an increased sense of mastery.

 

Goal Setting and Problem-Solving

CBT is future-oriented, emphasizing goal setting and problem-solving. Through collaboration with the therapist, individuals identify realistic and achievable goals, breaking them down into manageable steps. This process instills a sense of control and empowerment.

 

CBT in Action

Whether delivered in individual or group sessions, CBT is a dynamic and collaborative process. Therapists and clients work together to explore thought patterns, develop coping strategies, and implement behavioral changes. Homework assignments and practical exercises often reinforce the application of CBT principles in daily life.

 

In conclusion, CBT is a versatile and evidence-based approach that empowers individuals to change their lives by changing their thoughts and behaviors. By understanding the interplay between thoughts, feelings, and actions, individuals can embark on a journey of self-discovery and positive transformation.


Author: Dr. Megan Williams, Licensed Clinical Psychologist

Megan Williams Psychology, LLC

IG: @meganwilliamspsychology

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