Cbt therapy which is also known as cognitive behavior therapy is a way to counsel as person when his mental health has deviated from normal state. Cbt therapy is also useful for anyone who wants to manage stressful situation in a better manner.
It is a form of psychotherapy where the patient is counseled by the psychotherapist in few or more sessions. In this therapy the counselor makes the patient realize of his inaccurate and negative thoughts (cognition) and teaches him to correct them.
CBT Therapy For Anxiety And Depression
Along with cognitive therapy the word behavior is used indicating the therapy also focuses on the behavior of a person and helps him to alter those which are unproductive.
Cbt differs from other forms of psychotherapy such as talking therapy;
Time period: on an average complete cbt session takes maximum of 16 sessions, unlike psychoanalysis which can prolong for years. The time period is often planned in advance before beginning the therapy.
Specific plan: Each session is planned and specific task and lesson is set for the patient to learn.
Homework: besides the active session with the counselor, the patient is also asked to keep a journal at home and note down the triggering factors for negative thoughts and practice how to alter it with a positive response.
Research has suggested that a patient suffering from depression and anxiety may not need antidepressants if he follows cbt therapy properly. In long term, it is of great value compared to different anti depressive medications.
Cbt therapy results are far better in depressed and anxious patients, who really desire to change themselves and those who follow sincerely the tasks assigned to them at home.
Benefits Of Cognitive Behavioral Therapy
There is wide range of issues that can be addressed with the aid of cognitive behavior therapy:
- The therapy requires few sessions as compared to other therapies.
- Specific challenges are addressed directly in a systematic pattern.
- It helps a person to learn how to cope a stressful situation in certain situations, for e.g. problems at his workplace.
- It helps to identify emotions and how to tackle it as in a state of anger.
- It also helps an individual to cope circumstances which has made him sad. For example sad demise of his beloved.
- Overcome mental trauma caused due to physical violence and abuse.
- Cbt therapy benefits in chronic diseases where patient suffers from persistent pain, restlessness, anxiety and depression.
- Some of the mental conditions that can improve with cbt therapy are; depressions, anxiety, sleep disturbances, sexual disorders, phobias, substance abuse.
CBT Therapy Techniques
Some of the cbt therapy techniques are:
- The patient is told to recollect the past traumatized mental situation. The therapist then works with the patient to find how to solve the related problem, and if the difficult situation arises how to solve it.
- Taking note of all the negative thoughts in a book. How he has behaved to the situation. The therapist and the patient then review the book to find what the negative thought pattern was and the ways to solve them if it recurs again.
Talking Therapy Benefits for Chronic Mental Problems
Freud’s psychoanalytical theory wins backing with a research reporting that talking therapy can be effective against some chronic mental problems including anxiety and borderline personality disorders.
A total of twenty three studies conducted on 1053 patients reveled that the therapy, if given thrice a week for more than a year, relieves most of the disorders, more effectively than other commonly used and known short term therapies. Freud’s idea was that the symptoms are rooted in the underlying longstanding psychological conflicts that can be elicited from the patient through a close interview and case taking. The researchers said that the conclusions of the research have not been strong enough, but the clinical tests done definitely contradict the notion that Cognitive Behaviour Therapy (CBT) and other short term therapies are better. The researchers tracked patients with a variety of mental disorders ranging from severe depression, anorexia nervosa, borderline personality disorders. As per the researchers, the patients are benefited from steady, frequent and close attention that the psychiatrist provided.
In a similar study, conducted on ‘talking cure‘ by University of Glasgow Sleep Centre, analyzed the effects of psychoanalysis treatment on 150 cancer treatment survivors. It was found that persistent insomnia, common among cancer survivors, can be greatly improved by the therapy. The study was published in the Journal of Clinical Oncology.
Techniques to Relieve Nervous Energy:
- Nervous energy, anxiety and tension are the body’s reaction to internal stressors. If the stressor is prolonged for any length of time, the body and the nervous energy get strained considerably which subsequently take the shape of a host of psychological disorders. The nervous energy, in such a situation is characterized by uneasiness, restlessness, tension and anxiety with a edgy feeling and develops tendencies like becoming frightened easily.
- This should be checked at the very outset and it would be sensible to address the situation swiftly before psychological disturbances set in.
Aromatherapy for Body Relaxation:
- The best treatment is to have a regular Aroma full body massage. The body enters a state of deep relaxation as the essential oils sooth your nerves
- Chamomile, rose, lavender ease stress, anxiety, anguish. These oils act as a tonic and works on the adrenal glands which determine how we cope with stress, by strengthening them.
- Bathing with calming essence oils at night promotes intense relaxation
- Health Tip: Prepare your own essence oil blend with mood scent. Combine oil which will help calm you, make you relax and comfortable, inspire confidence in you and dispel anxiety and anger. More on Symptoms of Dyscalculia
Reduce Mental Thoughts:
- This technique helps clear the mind of confusion and helps you let go.
- Sit comfortably and focus on your breath. As you watch your breath, also become conscious of the various thoughts that arise. Try not to get caught up in them. Let them float by. Gradually you will feel your mind calming down. Ask yourself whether the thought that is troubling you will have a beneficial outcome or whether it is simply cluttering your mind. Let go of the thoughts that are worthless. Try to reduce mental clutter. Once you feel peaceful you can end the session.
- Related Topics
- Behavioral Therapy Skills: Depression Time Management, Conversation
- Behavior Therapy Treatment: Steps, Stages & Goals of Behavioral Therapy
- Supportive Therapy For Depression: Psychoeducation For Depression
- Psychoanalysis Therapy: Short Term Psychodynamic Therapy for Depression
- Dialectical Behavioral Therapy: Techniques And DBT Treatment Plan
