Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy (CBT) is a type of treatment that helps individuals identify and change the negative thought patterns and behaviors that may contribute to a wide array of mental health challenges. CBT is often used to treat conditions such as depression, generalized anxiety disorder, panic disorder, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), eating disorders, and substance use disorders. This modality is utilized in a wide variety of therapy settings—including Intensive Outpatient (IOP) programs—because of its efficacy in helping people recognize and shift the patterns that are holding them back from healing.

The goal of cognitive behavioral therapy is to help people become more aware of their thoughts and feelings, identify the thoughts and behaviors that are contributing to their ongoing struggles, and learn how to change and reframe these thoughts and behaviors. A cognitive behavioral therapist will help clients align their thoughts and actions with their mental health goals. We use these techniques in supported groups, individual therapy, and family therapy. Virtual cognitive behavioral therapy-informed groups, plus virtual one-on-one CBT therapy, is a key component of our virtual Intensive Outpatient Program (IOP).

According to the American Psychological Association, CBT is grounded in the following main principles:

1. Psychological problems are based, in part, on faulty or unhelpful ways of thinking and negative thought patterns.
2. Psychological struggles are based, in part, on learned patterns of problematic behavior.
3. People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.

Cognitive behavioral therapy is based on the idea that how we think (cognition), how we feel (emotion), and how we behave (action) are all interconnected. When cognition, emotions, or actions are distorted, it can skew how we see ourselves and the world.

We all experience cognitive distortions to some extent. These distortions can negatively affect your relationships and how you feel about yourself, but cognitive behavioral therapy can help you identify and move past them.

Common examples of cognitive distortions that a cognitive behavioral therapist can help you resolve include:

• Filtering: Always thinking, “What will go wrong?” and never, “What could go right?”
• Polarized thinking: Ignoring the nuance in conflict and only seeing the extremes in a situation. Polarized thinking is also referred to as “black and white” or “all or nothing” thinking
• Control fallacies: Assuming that complex conflict or trauma has one single reason or source, such as “It’s entirely their fault!” or “This is all on me”
• Fallacy of fairness: Expecting life to always be fair
• Overgeneralization: Using one experience to inform what you think will always happen, particularly negative ones
• Emotional reasoning: Assuming that your emotions are universal facts
• Fallacy of change: Expecting people to change or assuming this change will resolve all conflicts
• “Should’s”: Judging yourself or others for not adhering to tight, personal, or even arbitrary “rules”
• Catastrophizing: Expecting the worst, dismissing the positive
• Heaven’s reward fallacy: Similar to martyrdom–assuming that self-sacrifice will be recognized and rewarded
• Always being right: Unwilling to admit when you’re wrong, or prioritizing being right no matter what
• Personalization: Taking things personally or always assuming self-responsibility
• Global labeling: Using words like “always” or “never” to describe or think about situations that are nuanced or complicated

Changing your patterns of thoughts isn’t always easy, which is why it’s helpful to work with a therapist when you’re in need of mental health, substance use, or eating disorder support. They can help you:

1. Learn to recognize your negative thoughts and behaviors
2. Better understand conflict within your relationships
3. Build your confidence in support of healthier relationships with both yourself and with others

Cognitive behavioral therapists will guide you through the recognition process of CBT. They will also help you create strategies to shift your thoughts and behaviors. Some examples of these strategies include:

1. Exposing yourself to your fears or anxieties instead of ignoring or avoiding them.
2. Acting out conflict resolution and other types of confrontations (e.g. how to set boundaries with a loved one).‍
3. Mindfulness techniques and grounding methods to help you stay in the present moment and physically relax.

In addition to cognitive behavioral therapy, Charlie Health uses a comprehensive suite of treatment modalities to customize each client’s care based on their unique needs. When combined with other forms of online therapy, CBT offers a highly effective, evidence-based approach to addressing serious emotional and behavioral challenges.

About Charlie Health’s virtual treatment program

Our virtual intensive therapy programs, including our hallmark virtual Intensive Outpatient Program, is designed for teens and adults who either need:

• Therapy more than once per week, or
• Support as they transition out of an inpatient or residential facility

Charlie Health’s virtual IOP uses a combination of individual therapy, supported groups, and family therapy to comprehensively and effectively treat people struggling with severe mental health issues. If you are struggling with the current level of care you’re receiving or need assistance as you return home from an inpatient setting. Our Admissions Team is available 24/7 to discuss your needs and goals. Reach out today.