Cognitive behavioral therapy (CBT) is a structured, evidence-based form of therapy that helps people understand how their thoughts, feelings, and behaviors are interconnected. By addressing and reshaping harmful patterns, CBT can help you better manage your mental health.
How CBT Works
CBT is one of the most widely used and researched forms of psychotherapy in modern mental health treatment. Its roots trace back to the mid-20th century. In the 1960s, psychiatrist Aaron T. Beck developed the cognitive component of CBT by focusing on how negative thought patterns contribute to emotional distress and maladaptive behaviors. Around the same time, psychologist Albert Ellis introduced rational emotive behavior therapy (REBT), another precursor to CBT, to emphasize the role of beliefs in emotional well-being.
CBT also integrates techniques from behavioral therapy, which emerged in the early 20th century based on the work of figures like B.F. Skinner and Ivan Pavlov. Behavioral therapy focuses on observable actions and uses conditioning principles to modify maladaptive behaviors. By combining these approaches, CBT addresses both the internal and external aspects of psychological distress.
CBT’s structured, goal-oriented framework distinguishes it from earlier forms of therapy for mental health conditions, which emphasize unconscious processes and past experiences. Unlike those methods, CBT focuses on the present—empowering you to identify and challenge harmful thought patterns and behaviors.
How Cognitive Behavioral Therapy Can Be Used to Treat Different Mental Health Conditions
CBT can be customized to address various mental health conditions. Let’s take a look at how CBT helps people facing the challenges we treat at our Garner, North Carolina, behavioral health center.
Anxiety Disorders
People with anxiety disorders often experience intense worry and avoidance behaviors. CBT teaches them to:
- Challenge catastrophic thinking. For instance, someone with social anxiety might fear public speaking because they believe they will embarrass themselves. A therapist may help them explore evidence against this belief and practice reframing it, e.g., “I might make a mistake, but most people will be supportive.”
- Practice relaxation techniques. Therapists may teach deep breathing, progressive muscle relaxation, or mindfulness to help clients manage physical symptoms of anxiety.
- Face fears gradually. Through exposure therapy, a CBT technique, individuals can confront anxiety-provoking situations in a safe, controlled way. This reduces avoidance behaviors over time.
Depression
Depression is often characterized by pervasive negative self-talk and withdrawal from activities. CBT helps by:
- Identifying core beliefs. A person might think, “I am worthless,” which fuels their depression. A therapist works with them to challenge and replace this belief with affirming thoughts, such as “I’m doing my best, and that’s enough.”
- Increasing engagement. Behavioral activation, another CBT tool, encourages individuals to schedule enjoyable or meaningful activities to break the cycle of inactivity and low mood.
- Enhancing problem-solving skills. Clients learn to address practical challenges contributing to their depression, such as work-related stress or interpersonal conflicts.
Bipolar Disorder
For people living with bipolar disorder, CBT can complement medication by:
- Regulating emotions. Clients learn techniques to manage the extremes of mania and depression, such as identifying early warning signs of mood changes.
- Improving thought patterns. Therapists address distorted thinking during depressive episodes (“This low will never end”) and overly optimistic thoughts during manic phases (“I don’t need to sleep or rest”).
- Creating healthy routines. Therapists encourage the establishment of consistent daily routines that help stabilize mood and reduce stress.
Schizophrenia
While medication is the primary treatment for schizophrenia, CBT can help with managing symptoms such as delusions and hallucinations by:
- Improving insight. Therapists help people with schizophrenia distinguish between reality and hallucinations, e.g., “I hear voices, but I understand they are part of my condition.”
- Developing coping strategies. Clients are taught relaxation and mindfulness techniques to reduce stress and anxiety that may exacerbate symptoms.
- Encouraging relationships with others. Therapists encourage gradual re-engagement with social activities and hobbies to combat withdrawal and apathy.
Dual Diagnosis
For people who have been diagnosed with both mental health issues and substance use disorders, CBT addresses a dual diagnosis by:
- Uncovering triggers. Clients learn to identify thoughts or situations that lead to substance use, such as using alcohol to cope with social anxiety.
- Building alternative coping mechanisms. Therapists teach skills to handle stress or cravings without turning to substances.
- Reinforcing recovery. Using techniques like problem-solving and relapse prevention planning helps reinforce long-term abstinence from drugs or alcohol.
Start Your Journey to Improved Mental Health at Raleigh Oaks Behavioral Therapy
At Raleigh Oaks Behavioral Health, we integrate CBT into comprehensive care plans including medication management, holistic therapies, and support groups. CBT can be conducted in individual or group settings and is available through both inpatient and outpatient treatment programs. If you’re ready to take the first step toward improving your mental health, contact us today for a free, confidential assessment.
