What Are CBT Techniques​? 

Did you know that the way you think is the key to how you feel? By simply modifying your thoughts, can you eventually change your life?

Individuals dealing with depression, low self-esteem, and anxiety issues are often recommended to opt for Cognitive Behavioural Therapy, also known as CBT, which works towards bringing changes in their thoughts and behaviours. It is based on the fact that thinking influences how a person feels, and this, in turn, alters their behaviour. 

In this article, we will discuss the primary CBT techniques and explain how CBT therapy works.

Decoding Cognitive Behavioural Therapy

Cognitive behavioural therapy refers to the process of noticing thoughts precisely, testing their accuracy, and then replacing them with their balanced versions. It is also a practice to break the negative cycle of thoughts intentionally and opt for healthier methods of thinking and choosing balanced behaviours. 

CBT Strategies And Techniques​

CBT involves specific strategies and techniques, and to make this therapy effective, you’ll need to adopt these methods. They include:

Cognitive Restructuring 

Also referred to as thought challenging, cognitive restructuring is a powerful CBT strategy that helps pinpoint negative thoughts and replace them with positive or balanced arguments. It also aids in reducing self-criticism that may be too harsh on your self-esteem. 

Exposure Towards Fears

Exposing yourself to the fears you have buried deep inside your heart is necessary to defeat them and is also a great CBT therapy technique. Avoiding them won’t do you any good. Instead, pinpoint them and expose yourself to the situations that make you uncomfortable. 

Behavioral Activation

Individuals dealing with mental health issues often get overwhelmed when there is an extensive or complex task to complete. In such a situation, breaking big goals into smaller steps is a great way to give you confidence and feel accomplished. 

Employing relaxation techniques can significantly help you navigate challenging situations. Whenever something makes you feel down, get yourself involved in activities that bring you joy or a sense of achievement. Cooking your favorite meal, listening to music, or painting can bring immense pleasure. 

Step-wise Challenges

Wondering how CBT therapy works​? Read on!

How To Apply CBT Techniques?

The application of CBT techniques is quite simple. It involves a series of basic steps that need to be managed, which leads to positive behaviour change. To understand completely what CBT exercises​ and techniques are, read on: 

1. It starts with being focused on precisely what impacts your mood or augments your anxiety. Once you start paying attention to the elements in life that make you feel down, you’ll be able to manage your reactions towards them easily. 
2. The second step requires you to challenge your thoughts. Once you have noticed what makes you feel down, challenge it to check its authenticity.
3. Now that you have given evidence to your thought process that counters your negative thoughts, replace the negativity and bring balance to your emotions. Alternatively, you can opt for a healthy activity that will divert your attention to something else.

In case you are still wondering how to do CBT therapy​, Saalvio is always there for you. Its CBT sessions are goal-focused, which helps you break the cycle of irrational thoughts. At the same time, it teaches skills that you can practice daily and improve your behaviour.

Conclusion 

CBT is beneficial in dealing with mental health issues like depression, anxiety, OCD, insomnia, and many others. If you are still wondering what CBT techniques are, they involve pointing out distorted thinking, bringing evidence to nullify it, and then replacing it with more balanced approaches.