5 Minutes
Disclaimer: This article is not meant to diagnose or treat any disease, illness, or condition. It’s purpose is to introduce Cognitive Behavior Therapy and to suggest helpful tips that are based on practical applications of CBT.
College life can be enticing; it offers new experiences, new friends, and new things to do. However, from the sudden and immense sense of freedom, to the readily available access to substances, to the intense pressures from an academic, psychological, and even physical standpoint, college students are at risk of their mental health deteriorating and picking up unhealthy coping mechanisms. With the rising prevalence of depression and anxiety, a new approach has gained recognition as the “gold standard of psychotherapy” that can prove to serve college students and a larger populous (Frontiers in Psychology.) Cognitive behavior therapy is a type of psychotherapy that focuses on halting damaging thought processes by learning how to identify and revise negative thinking in an effort to induce a more productive and realistic perspective.
Although a still emerging technique, CBT has shown promise in improving anxiety, bipolar disorder, depression, panic attacks, personality disorders and many other mental illnesses. It can also be utilized in many other forms such as managing stress, relationship difficulties, and addressing grief. Whether coupled with other treatments and methods, like group therapy, medication, or grounding techniques, or on it’s own, CBT can be an option for long term results and preventative action. The foundation of CBT is the idea that thoughts, emotions, and our reactions are all connected, and by altering behaviors and patterns, one can regain control over their circumstances. In a comprehensive review of 41 studies from 2018, evidence heavily supports CBT addressing the symptoms of PTSD, OCD, and anxiety. Furthermore, Healthline cites multiple studies ranging from The National Institute on Drug Abuse to Translational Psychiatry that indicate CBT helps resist compulsions and relapses in conditions, such as addiction and depression. Nevertheless, these studies are just the tip of the iceberg, as in depth studies are still being conducted. CBT has the potential for inclusive applications and growth in various fields outside of psychology.
Even though CBT doesn’t pose any risk, as it doesn’t involve medication or physical contact, it is specific and goal-oriented, and requires active participation from both the therapist and the patient. Anchoring a healthy patient-doctor relationship is vital in any field, especially CBT, since a mutual bond between both parties is needed to proceed. It’s paramount that whoever is leading CBT is frequently providing adequate guidance, yet there is also significant responsibility on the individual’s part. An individual must be willing to adapt to changes and challenge their deeply held beliefs and ideas. CBT is rigidly structured and success depends on the degree to which the steps are properly and regularly completed.
Some beneficial messages include:
Accepting it will take a reasonable amount of time to see any outcomes
Acknowledging that changing the way you’re accustomed to thinking will be challenging
Preparing to steadily apply and reference the approach over a long period of time
Avoiding withdrawing information and allowing yourself to be vulnerable
Recognizing that there are many options and don’t be discouraged if it doesn’t work out
That being said, there are ways to adopt aspects of CBT into our own lives to streamline workflow and overcome the strain of the monotonous and debilitating moments in life.
Identify Troubling Scenarios
Become cognizant of what events are evoking distress, come to recognize them objectively, and familiarize to desensitize from them.
Address Thoughts and Emotions
What are your interpretations of the situation and the people involved, learn to separate them from influencing your response and perception.
Recognize Harmful Behaviors
Observe how your reaction can promote a constructive or destructive outcome.
Cognitive Reconstruction
Adjusting the context and viewpoint to achieve a positive conclusion.
Consistency
Commit to the process. After a little practice, these steps will become easier to recall and perform.
Additional steps include creating setting goals by using the acronym SMART - specific, measurable, achievable, realistic, and time-limited - to ensure quality deadlines and intentions are followed, self monitoring (like journaling, diary, voice memos), and scheduling positive activities.
Cognitive behavior therapy addresses cognitive distortion to encourage clear and effective thinking. Though steps may seem daunting or foolish, they take no longer than 5 minutes to attempt. Since you’ve made it this far why not give it a shot?
- By Irene Hau
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