Cognitive Behavioral Therapy (CBT)
CBT is one of the most commonly used forms of therapy treatment due to its effectiveness in treating a wide variety of mental health issues.
What is cognitive behavioral therapy?
Cognitive behavioral therapy (CBT) is a type of psychotherapy that is used to help identify and change the thoughts and behaviors contributing to a wide array of mental health issues. CBT is often used to treat conditions such as depression, anxiety, OCD, PTSD, and substance use disorders. This modality is utilized in a wide variety of therapy settings–including Intensive Outpatient (IOP) programs–because it is so effective for 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. Our clinicians utilize CBT for clients who need help aligning their thoughts and actions with their mental health goals. We use these techniques in group therapy, individual therapy, and family therapy. Virtual cognitive behavioral therapy groups, plus virtual one-on-one CBT therapy, is a key component of our virtual Intensive Outpatient (IOP) program.
According to the American Psychological Association, CBT is grounded in the following main principles:
- Psychological problems are based, in part, on faulty or unhelpful ways of thinking.
- Psychological problems are based, in part, on learned patterns of unhelpful behavior.
- People suffering from psychological problems can learn better ways of coping with them, thereby relieving their symptoms and becoming more effective in their lives.
What can CBT help with?
CBT shines a light on the ways your thoughts, feelings, and patterns of behavior might be linked to ongoing mental health struggles. It helps you to understand how your thoughts can affect your mood and behavior, and how your behavior can affect your thoughts and mood.
CBT can support you with:
- Challenging and change your negative thoughts
- Managing your anxiety and depression
- Dealing with difficult emotions
- Improving your relationships
- Improving your self-confidence and self-esteem
- Coping with stress
CBT can help people who have been diagnosed with:
- Schizophrenia and other related mood disorders
- Major depressive disorder
- Anxiety disorders, including OCD and panic disorders
- PTSD
- Body and gender dysphoria
Cognitive behavioral therapy is even more effective when used in combination with other types of psychotherapy and, if needed, psychiatric care. Our virtual IOP includes access to psychiatric assessments and treatments on a case-by-case basis.
What are cognitive distortions?
CBT 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 the way we see ourselves and see the world. We all experience cognitive distortions to some extent. These distortions can negatively affect your relationships and the way you feel about yourself, but Cognitive Behavior Therapy can help you identify and move past them.
Common examples of cognitive distortions that CBT therapy can help 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; 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
How does CBT work?
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 support. They can help you:
- Learn to recognize your negative thoughts and behaviors
- Better understand conflict within your relationships
- 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:
- Exposing yourself to your fears or anxieties instead of ignoring or avoiding them.
- Acting out conflict resolution and other types of confrontations (e.g. how to set boundaries with a loved one)
- Mindfulness techniques and grounding methods to help you stay in the present moment and physically relax
Other types of therapy at Charlie Health
In addition to cognitive behavioral therapy, Charlie Health uses a comprehensive suite of modalities to customize our virtual IOP program based on each individual’s mental health needs. CBT in combination with other therapies is a highly effective, evidence-based way to address serious mental health challenges.
About Charlie Health’s virtual IOP
Our virtual Intensive Outpatient Program is designed for teens and young 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.
