There are a lot of aspects to the business that can keep business owners up at night. Often they tend to worry about profits, the economy, budget, taxes, employees, among many others. While these are important aspects of the business, too much worrying for days on end can affect life quality. Sometimes, overthinking and constant worrying can even lead to serious mental health conditions. 

Worrying is normal for every individual. But once it turns into something serious, these negative thoughts can eventually hold back a person from doing finer things in life. It can also weigh down heavily on relationships and daily life.

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If you feel constant worry and feel that it’s pulling you deeper, it would be best to get help from a professional. One of the best treatments for the condition is cognitive-behavioral therapy or CBT.

As the name suggests, cognitive-behavioral therapy aims to help you deal with your cognitive thoughts and their elicited behaviors. It is a widely popular form of therapy to help people develop better coping strategies to deal with their daily battles. CBT is an effective therapy for a wide range of people, from children with ADHD to adults dealing with PTSD, among others.

To shed more light on the matter, we will answer the most frequently asked questions about CBT. We aim to teach the concepts behind it and the processes and techniques therapists use in this type of treatment. Moreover, we will identify who will benefit the most from CBT. Finally, we will also talk about how CBT can help you change the way you think.

What does cognitive behavioral therapy involve?

Cognitive-behavioral therapy is a type of psychotherapy involving a treatment effort to change a client’s thinking patterns. It is often used to analyze an individual’s train of thoughts, behavior, and the interconnection of both. CBT’s goal is to determine whether these are doing individual more harm than good.

What is an example of cognitive-behavioral therapy?

CBT is a popular psychotherapy treatment for several mental health disorders. A most common example of cognitive behavioral therapy is dialectical behavioral therapy or DBT. DBT’s primary aim is to help patients cope with their present life and eliminate any self-destructing behavior such as substance or alcohol abuse.

Can you do CBT on yourself?

Doing CBT on yourself is possible, although not often recommended. Self-help books are readily available in many bookstores and on the internet. These books or notes can temporarily help you while waiting for a professional’s help or advice.

How long does it take for cognitive behavioral therapy to work?

Like other types of psychotherapy, cognitive behavioral therapy works between 12 to 20 weeks on average. Each week should at least have one session running for 45 minutes to an hour. Often, improvement can be seen between the 12th week. The duration varies for each patient. Some may take a shorter time, while some may take longer.

What is CBT not good for?

CBT is known to be an aggressive type of therapy treatment. It is not an advisable option for people who have a complex mental illness or those with learning disabilities. Some disorders that are not recommended with CBT are schizophrenia and bipolar disorder.

Who needs cognitive behavioral therapy?

Individuals who have psychological problems such as anxiety, depression, and substance abuse problems may be recommended and may need to be treated using cognitive behavioral therapy.

What are the three main goals in cognitive therapy?

Since CBT is a goal-oriented type of therapy treatment, it has three main goals: to relieve the patient’s symptoms, to help the client form effective coping strategies, and to amend cognitive patterns and structures to prevent any relapse. These three goals will help the therapist improve the life condition and circumstances of a person’s thinking abilities.

What are the techniques of cognitive-behavioral therapy?

Some of the most common techniques used in cognitive behavioral therapy include 1) journaling – wherein patients are asked to keep a diary of their thoughts and feelings, 2) exposure therapy – from the name itself, exposes clients to help them face fears and other things, and 3) relaxed breathing – a simple form of meditation of yoga. Other techniques also include guided discovery, cognitive restructuring, and role-playing.

What is CBT for anxiety?

One of the most common psychological disorders treated with cognitive-behavioral therapy or CBT is anxiety. CBT is useful in managing anxiety disorder symptoms. For example, CBT’s exposure therapy technique teaches patients to face whatever, whomever, or whichever is causing them anxiousness, fear, and excessive worries.

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What are the cognitive techniques?

Cognitive techniques do not only refer to the set of techniques used in cognitive behavioral therapy. They also represent any evidence-based approaches or methods used to determine a person’s thinking capacity, ability, belief, and other things to do with our cognition.

Does CBT really work?

Yes, CBT works. According to research, it is considered the most effective treatment in psychotherapy, especially in treating mood disorders such as anxiety and depression.

What is the success rate of cognitive-behavioral therapy?

Based on recent data, cognitive behavioral therapy’s success rate as a sole treatment ranges between 50% and 75%—this success rate is after completing more than five weeks of therapy.

Can CBT make anxiety worse?

CBT aims to ease how you’re feeling by breaking down problems in more simple terms. It is collaborative, highly-structured, pragmatic, and focuses on current difficulties. Although CBT strives to break negative cycles, there can be instances where some forms of CBT, like exposure therapy, can make things worse. To make the best out of your therapy, make sure to seek help from professionals.

What is cognitive behavioral therapy for weight loss?

Recent studies show the effectiveness of the combination of cognitive-behavioral therapy and other procedures to combat obesity. It is called the CBT-OB or cognitive behavioral therapy for obesity. Under this treatment program, obese individuals are allowed to achieve weight loss and maintain a healthy lifestyle.

How do I practice CBT for anxiety?

Managing anxiety on your own can be challenging. However, you can help by practicing a few CBT techniques to help ease your anxiety disorder symptoms. You can try relaxation techniques, such as doing yoga or meditation. You can also start journaling on your own and begin by writing positive affirmations instead of negative thinking. There are plenty of self-help ways you can find in books and online.

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Cognitive-behavioral therapy has stood out as a popular trend in psychotherapy for decades now. To put it simply, CBT attempts to understand our thought processes and behaviors affecting our daily life. This way, we can develop an effective and useful coping strategy for any similar problem that may come up. At present, CBT has made huge strides in condition-specific treatments, like DBT for substance abuse and CBT-OB for obesity.

CBT employs a lot of techniques, from journaling and exposure therapy to relaxation techniques. While there are self-help options, it’s still better to have a professional guide you throughout the CBT process. The entire CBT protocol involves hour-long sessions taking place in 12-20 weeks. With an overall success rate of more than 50% to 75%, CBT was effective in treating anxiety.

Ideally, CBT is meant for people who have anxiety, depression, and substance abuse problems. Specifically, people with anxiety learn how to face their worries and fears better. But despite these benefits, we need to be careful in exposing people to these therapies, as it can turn worse. Moreover, there are people with psychosis and bipolar disorders who fare worse with CBT. These are why consulting an experienced cognitive-behavioral therapist is recommended.

Do you think cognitive behavioral therapy can help you develop better thought processes and coping mechanisms for your everyday problems? If you agree, you might need to look for a cognitive-behavioral therapist today to help you process your thoughts. With their years of expertise in the field, they can certainly guide you on being a better version of yourself. 

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