CBT and how it works

Hello Reader,

Just catching you up on previous blogs before we continue. We talked about how our mind is a predicting machine and how, in the name of safety, we tend to limit our lives. We talked about the four aspects of life and radically accepting these parts of our life that we can’t control. We explored how our intentions are important when growing as well as how self-care can help us get through the pressures and expectations that others put on us. We also talked about how trauma can create intrusive thoughts as we experience what are known as cognitive distortions. Lastly, we talked about the levels of perceptions and how we have to learn to find the perception that fits our life.

“Wow. That is a lot!” – Reader

Yes, it is! You are doing great with being engaged with it all! I am very proud of you, Reader!

“Awww, thanks!” – Reader

Let’s talk about the different therapy modalities today and what we can do when experiencing cognitive distortions. There are many different therapy modalities out there and it is important to find a clinician that works with what you are seeking. The difficult thing is sometimes you don't even know what you are seeking so I'll be breaking down different modalities and how they tend to approach cognitive distortions. We'll be exploring CBT, DBT, ACT, IFS and EFT all in future blogs. Today we are looking at CBT.

CBT (Cognitive Behavioral Therapy) was developed in 1960 and is based on the relationship between thoughts, emotions and behaviors. Each one influences the other. If we explore an all or nothing thought such as, “I am either smart or I am dumb”, the CBT model tells us that this thought will influence our emotions. I might start to experience sadness, fear, anger or disappointment as a result of this thought. My emotions in return will influence my behaviors. I might be less likely to raise my hand and answer a question or ditch school as a result of these feelings and emotions.

CBT invites us to recognize this cognitive relationship and challenge ourselves when this relationship does not do us well.

“I see, but how do I challenge this?” – Reader

Simply by acting in conflict to the unhelpful relationship. I can still think I am not smart and raise my hand in class. I can still have the thought that I am dumb and attend class. I can still feel sad or fearful and act in a healthy way. CBT asks us to be brave. I can also change my thoughts because if you remember, YOU ARE NOT YOUR THOUGHTS! You can create a second, third, and even fourth thought and choose which one to act on.

As I challenge this negative relationship and experience new cognitive triangles, my thoughts, emotions, and behaviors will start to change too. The key is to build emotional intelligence to recognize when I should be challenging myself.

If not done with compassion, the CBT model can be seen as critical. It is ultimately saying, "Something is wrong with you. Change it!"

Trauma can also make the CBT model difficult to work with as with much of trauma, it was already emphasized that something is wrong with you. I have found CBT to be best used after rapport has been built but I am sure other clinicians have had different experiences.

Neurologically, what is happening is that there is a change in neuropathways that emerges as we behave differently or as we create a second and third thought. This is why at first, it might not feel right. Yes, I might still feel like I am a dumb person but as I continue to emphasize this new neuropathway, over time I will feel different about myself. The good ol saying, what fires together, wires together and CBT helps changes unhelpful neuropathways.

Key take aways:

1)      You are not your thoughts!!!

2)      Thoughts influence emotions, in which emotions influence behaviors, then our behaviors influence our thoughts.

3)      CBT works by recognizing and challenging.

4) Trauma can make CBT difficult so be gentle.

5) What fires together, wires together so be strategic in how you respond to situations.