What is Cognitive Behavioral Therapy (CBT)?
Cognitive Behavioral Therapy (CBT) is a widely used psychological approach that helps individuals understand and change unhelpful thought patterns, emotions, and behaviors. The core idea behind CBT is that our thoughts, emotions, and behaviors are interconnected and influence each other. By modifying negative thoughts and behaviors, individuals can improve their emotional well-being.
CBT Framework: The Cognitive Triangle:
The relationship between thoughts, emotions, and behaviors can be visualized as a triangle:
Thoughts – What we think about a situation (our interpretations and beliefs).
Emotions – How we feel in response to our thoughts.
Behaviors – How we react or respond to those thoughts and emotions.
These elements interact dynamically, often creating self-reinforcing patterns. Click here to download a handout on the Cognitive Triangle,
Example of the CBT Triangle in Action:
Imagine a situation where someone waves at you, but you think they ignored you.
Thought: "They don’t like me."
Emotion: You feel sad or rejected.
Behavior: You avoid interacting with them in the future.
However, if you challenge this thought, the outcome can change:
Alternative Thought: "Maybe they didn’t see me."
New Emotion: You feel neutral or understanding.
New Behavior: You might wave again or talk to them later.
CBT in Practice:
CBT helps people become aware of and challenge cognitive distortions (irrational or exaggerated thought patterns), such as:
All-or-nothing thinking ("If I fail once, I’m a complete failure.")
Overgeneralization ("This always happens to me.")
Mind-reading ("They must think I’m stupid.")
Catastrophizing ("This is the worst thing ever.")
CBT techniques include:
Cognitive restructuring (identifying and changing negative thoughts).
Behavioral activation (engaging in activities that boost mood).
Exposure therapy (gradually facing feared situations).
Relaxation techniques (deep breathing, mindfulness).
Goal of CBT:
By recognizing and modifying negative thought patterns, individuals can create healthier emotional responses and more adaptive behaviors, ultimately improving their mental well-being.
Contact Bee Blissful today if you would like a more in-depth look at specific CBT and how it could be beneficial for you.
