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CBT Techniques to Improve Mental Health

CBT (also known as cognitive behavioral therapy) is one of the most common forms of talk therapy. CBT is centered around reframing problematic thought patterns in a positive manner. Through CBT, people with anxiety, OCD and depression can change their negative thought patterns.

It’s recommended that you consult a licensed therapist when dealing with a mental health problem. A therapist will be able to take into account your current struggles, and create a customized treatment plan that can help you get back on track.

Understanding what to expect is important when you enter CBT therapy. Everyone can apply the CBT principles to their life.

  1. Behavior Activation
    The behavior activation process involves structuring or scheduling activities which someone might put off because of fear or anxiety. Setting strict expectations about completing certain tasks can help overcome fear and encourage people to take action. You can do this by putting things on your calendar or asking others to help you keep to your commitments.
  2. Journaling
    Journaling can be a powerful tool to help you understand your thoughts and emotions. CBT includes a portion that focuses on identifying emotions and recording them to reflect. You may be asked by your therapist to record both positive and negative emotions between sessions and the time they happen.
  3. Exposure therapy
    Exposure therapy can be helpful if you have debilitating fears. The therapist will introduce the items or actions which cause fear to the patient in a skillful and gradual manner. This allows the patient to become comfortable with their fear.
  4. Guided Discovery
    A therapist will challenge your beliefs and thinking patterns by gaining an understanding of your perspective. You may be asked to provide evidence in support or opposition of a certain emotion or thought. A therapist may use guided discovery to show patients where their thinking is flawed or irrational and help them heal unwanted thought patterns.
  5. Relaxation Techniques
    CBT involves teaching the patient how to deal with fear and anxiety every day. You might learn breathing and meditation methods that you can use whenever negative emotions arise.

Conclusion
CBT can be an effective treatment for many mental illnesses. You can heal unwanted thought patterns by seeing a licensed CBT therapist.

Sources:
CBT Techniques: Tools for Cognitive Behavioral Therapy (healthline.com)
9 Cognitive Behavioural Therapy (CBT) Techniques (alphaacademy.org)

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