Cognitive Behavioural Theory for “Dummies”

Let’s take a minute to acknowledge all the amazing people who work in the field of psychology, to help better the mental health and lives of others. These professionals have spent many long years achieving academic accreditation and experience to master major theoretical orientations. But let me let you in on a little secret. You do not need to be a licensed and practicing therapist to understand the basics and foundations of Cognitive Behavioural Therapy (CBT).

Understanding CBT

CBT has solid empirical evidence to support the successful outcome of treatment for attending to mental health issues (Butler et al., 2006). This theory attributes cognitions (thoughts, feelings) and behaviours as being the components of human nature that are the root cause and maintenance of your symptoms. The four internal systems known as cognition, affect or emotion, behaviour, and physiology formulate beliefs and interpretations about the self or experiences. The meaning associated with these events, influence your choices and responses to someone or something (Kennerley et al., 2017). An individual’s presenting concerns are viewed as an “exaggerated or extreme versions of normal processes, rather than a pathological state that is qualitatively different from, and inexplicable by, normal states and processes” (p. 5-6). CBT also theorizes that behaviours are considered crucial in changing psychological states (Kennerley et al., 2017).

What CBT Looks Like

CBT interventions aim to identify, distinguish, and target the client's maladaptive schemas, automatic thoughts, underlying assumptions and core beliefs, the way the individual behaves, and explore the relationship between them (Gerhart, 2016; Substance Abuse and Mental Health Services Administration, 2012. p. 51). This includes exploring negative thinking patterns and working to modify these beliefs to become more positive (Fennell, 1997; (Kolubinski, 2018). Assumptions and biases are analyzed and challenged to reduce symptoms, change behaviours, and create new perspectives (Kolubinski, 2018). Once negative predictions are re-evaluated, physical symptoms of anxiety should reduce, change behaviour, and cause a shift in the individual’s perceptual bias (Kolubinski, 2018).

Becoming aware of your thoughts, feelings, and behaviours and how they are all interconnected can help you self-regulate, cope in stressful situations, and break unhelpful habits.

How are you going to apply these CBT based ideologies to your life?