COGNITIVE BEHAVIORAL THERAPY (CBT)
Cognitive Behavioral Therapy, is a relatively new therapeutic method developed by psychiatrist Aaron T. Beck in the 1960s. Despite its short history, it is widely used and its use is empirically and scientifically supported by a huge body of scientific articles, documenting its effectiveness for a wide range of psychological disorders and other health problems. CBT techniques are used in practice for both individual and couples or group therapy.
The way it works is explained by its title. CBT argues that the way we think or the way we interpret the world and everything around us (cognitive part) influences the way we feel, but more importantly how we will react (behavioral part). For CBT, these two parts interact and influence each other, often creating vicious circles in which one gets trapped and which create one’s emotional and practical difficulties.
An example of such a vicious circle is the following: M. is preparing for her exams and she thinks for herself ‘I will fail’ and ‘everything is too difficult for me’ (thoughts). These thoughts fill her with anxiety and fear (emotion) and make it difficult for her to concentrate and memorize all the information she is studying about. Moreover, she notices that when she is trying to study her heart races (physical sensations). As the exam day approaches, she procrastinates, putting off studying and she becomes discouraged from trying (behavior). The result of this is that her thoughts seem more and more realistic, while her anxiety and fear of the exam grows, and as a result she procrastinates even more (vicious circle).
Through Cognitive Behavioral Therapy, M. learns to recognize her dysfunctional thoughts and her dysfunctional behavioral patterns that make it difficult for her and keep her trapped in her vicious circles. During therapy, M. also learns to recognize common mistakes we all make in our thoughts, as well as her bodily symptoms and she reflects around the changes she needs to make to ease herself into the situation, recognizing her responsibility and her locus of control.
Cognitive Behavioral Therapy is traditionally a brief treatment (12-24 sessions), but it can last up to 1-2 years depending on the request and the person in therapy. A key characteristic of this model is that it is highly collaborative and gives a lot of space and initiative to the person in therapy targeting at making him/her “his/her own therapist”.
Some interesting books inspired by Cognitive Behavioral Therapy principles are:
• Alberti., R., & Emmons, M. (2017). Your perfect right: a guide to assertive living. Impact; Tenth Edition, Revised
• Beck, Α. Τ. (1989). Love Is Never Enough: How Couples Can Overcome Misunderstandings, Resolve Conflicts, and Solve Relationship Problems Through Cognitive Therapy. Harper Perennial; Reprint edition
• Burns, D. D. (1999). Feeling Good: The new mood therapy. William Morrow Paperbacks; Reprint edition
• Gilbert, P. (2021). Overcoming Depression 3rd Edition: A self-help guide using cognitive behavioral techniques. Robinson; 3rd edition
• Kennerley, H. (2022). Overcoming Anxiety 2nd Edition: A self-help guide using cognitive behavioural techniques. Robinson; 2nd edition
• Silove, D., & Manicavasagar, V. (2000). Overcoming Panic, 2nd Edition: A self-help guide using cognitive behavioural techniques. Robinson; 2nd edition