CBT sessions are individually structured based on your therapy goals. You and your therapist will work together to establish a treatment plan that best reflects your needs.
These are some of the common techniques CBT therapists use in their practice:
Psychoeducation: Insight helps cultivate change, and psychoeducation refers to understanding the connection between thoughts, feelings, and behaviours. Psychoeducation also includes learning about cognitive distortions (unhelpful thinking patterns) and problematic coping strategies that may be keeping you stuck. Throughout treatment, you will learn more about your triggers and responses.
Identifying negative thought patterns: In CBT, it's important to learn how to distinguish unhelpful thoughts and the core beliefs maintaining them. You will gain awareness of how these thoughts contribute to psychological distress. Many people find that learning how to change these thoughts feels deeply empowering and motivating.
Cognitive restructuring: Cognitive restructuring is a CBT intervention that entails replacing negative thinking with more realistic beliefs. Over time, this can help you develop a more balanced perspective in managing various emotional challenges.
Skills training: CBT often includes learning specific coping mechanisms, like problem-solving strategies, assertiveness training, relaxation exercises, and self-esteem development. These skills can improve your self-esteem and help you better cope with everyday challenges.
Homework assignments: CBT therapists often assign homework to complete between sessions. These practical exercises reinforce the skills learned in the session and also encourage you to practice new ways of coping.
Exposure therapy: CBT may include exposure techniques that encourage you to confront fears or discomfort. All exposure is gradual and intended to help you feel less anxious about certain stressful situations in daily life.