CBT basics
Cognitive Behavioral Therapy (CBT) is a structured, time-limited psychotherapy that aims to identify and change negative patterns of thinking and behavior. It is based on the concept that our thoughts, feelings, and behaviors are interconnected, and that modifying dysfunctional thoughts leads to changes in feelings and actions.
Key Components of CBT:
Identifying Negative Thoughts: The first step is recognizing distorted or unhelpful thoughts that contribute to emotional distress.
Challenging Cognitive Distortions: These include common thinking errors like catastrophizing, overgeneralization, or black-and-white thinking.
Behavioral Activation: Encouraging actions that improve mood and reduce avoidance behaviors.
Skill Development: Learning coping strategies such as problem-solving, relaxation techniques, and assertiveness training.
Homework Assignments: Patients practice new skills and cognitive strategies between sessions to reinforce progress.
CBT is commonly used to treat a variety of mental health conditions, including depression, anxiety disorders, PTSD, and more. Because it is goal-oriented and focused on present issues, it is effective in promoting symptom relief and long-term emotional resilience.
At Dupage Clinical Counseling, our therapists provide CBT through telehealth services across Illinois, including individual, couples, and family counseling, with a focus on evidence-based techniques tailored to each client’s needs.
CBT Exercise Example: Thought Record Sheet
Identify the Situation:
Write down the event or situation that triggered negative thoughts.
Example: "Had a disagreement with my partner."Record Automatic Thoughts:
Note the immediate negative thoughts or beliefs that came to mind.
Example: "We will never get along," "I'm a failure."Identify Emotions and Rate Intensity:
Write down the emotions you felt and rate their intensity from 0-100%.
Example: Sadness (80%), Anxiety (70%).Evaluate the Evidence:
List evidence that supports and contradicts the negative thoughts.
Supporting Evidence: "We argued a lot today."
Contradicting Evidence: "We've resolved conflicts before," "We usually communicate well."Develop Alternative Thoughts:
Come up with balanced, rational thoughts that consider the evidence.
Example: "Disagreements happen, but we have handled them before. This doesn’t mean our relationship is failing."Re-rate Emotions:
After considering alternative thoughts, re-rate the intensity of your emotions.
Example: Sadness (40%), Anxiety (30%).
This exercise helps increase awareness of negative thinking patterns and encourages healthier, more balanced thoughts.
Example:
Situation Emotion (0-100%) Automatic Thought Evidence For Evidence Against Alternative Thought Emotion After Had a disagreement with my partner Anxiety - 80% "They don’t care about me." Partner ignored my text They've been supportive before and might be busy now "They may be busy; it doesn’t mean they don’t care." Anxiety - 40%
This exercise can be done daily or whenever distressing thoughts occur. It helps increase awareness, reduce emotional intensity, and promote healthier thinking patterns.