Getting to Know Respire: CBT
We’re back! After a short summer respite, we’re back on the blog with our next as promised topic CBT!
Cognitive Behavioral Therapy is an evidence based talk therapy approach to treatment that focuses on thoughts and behaviors as a means to reduce distress and impairments in functioning.
What: CBT has it’s roots in stoicism philosophy and developed from behavioral therapy (1920’s) and cognitive therapy (1960’s). Aaron Beck is credited as the founder of modern CBT applying it specifically for depression. CBT seeks to help understand and identify the “cognitive distortions” or unhealthy/helpful thought patterns that are present (i.e. catastrophizing, black & white thinking), the behaviors and beliefs that arise due to these distortions and develop skills to change actions related to these patterns. CBT has been widely studied and found highly effective for many presenting concerns including depression and anxiety.
How I use it: CBT can be an effective approach for many concerns. At Respire we often use CBT in conjunction with other approaches to target specific concerns. This may mean in session focused conversations about the type of distortions present and exploring and challenging those distortions. It might mean homework and workbooks to identify and track types of distortions or to test out new approaches or skills.
Application: A good example is work related anxiety. A client experiencing excessive, intrusive ruminative thoughts related to work on a Sunday evening may be experiencing catastrophizing distortions. We can explore the catastrophizing thoughts (i.e. “I am going to be so overwhelmed tomorrow will how much I have to get done, I won’t be able to get anything done”) and check out how true they are or what evidence we have (i.e. counting our tasks and estimating how much time they take, evaluating priority and deadlines). From there a client can identify alternative options or plans for addressing the issues (i.e. spend time at the beginning of the day making a task list and setting priorities for the day). We can practice thought stopping techniques to help client when the thoughts continue to intrude.
Training: CBT is a core theory taught in most degree programs and utilized in many practicums, internships, and post degree work settings. CBT is one of the more researched and validated therapeutics approaches and most clinicians will have some level of exposure to key components and how to utilize in therapy. I was trained in CBT throughout my education and then received years of hands on experience running CBT groups and working in CBT based treatment programs both residential and outpatient.