Understanding Cognitive Therapies

What is cognitive therapy? The first thing that comes to mind about this question is that it is some kind of therapy available for people who face difficulty focusing and concentrating. Cognitive therapy is also known as CT. It refers to the therapy treatment that helps individuals develop a concrete pattern for thinking and focusing on how to utilise them in handling emotions and behaviour changes. 

Generally, human thinking patterns affect how one emotionally feels. So, it focuses on an individual’s current thinking, their present behaviour, and how they communicate, but not based on their past. CT is more oriented towards problem-solving. It is helpful in a wide range of mental disorders, such as anxiety disorder, depression, eating disorder, personality disorder, substance abuse, and panic disorder.

CT is sometimes also known as CBT or cognitive behaviour therapy. Now, what is cognitive behavioural therapy? The treatment aims to help individuals in their way of thinking and thereby impact how they act or behave. It is more about unlearning and relearning things that enable them to think appropriately to modify their behaviour accordingly.

Basic Principles Of Cognitive Therapy

To understand what is cognitive therapy, it is essential to check the key principles of this therapy treatment:

• This therapy is based on the continual evolving formulation of a client and the problems faced by them in terms of cognition.
• It emphasises the collaboration and active participation of both the parties involved.
• It is a goal-oriented therapy focusing on identifying and working on the problems.
• It primarily emphasises one’s present.
• It is one of the educational processes where a client learns to be their own therapist and thereby learn how to prevent relapses.
• It is generally a short-term process.
• The therapy sessions are always structured.
• It educates clients to identify improper beliefs and thoughts and evaluate them to respond accordingly.

Common Cognitive Techniques:

• Socratic Questioning:  It helps stimulate a client’s self-awareness process, focus on problem definition, expose belief system, challenge rational beliefs and reveal the cognitive process.
• Self-Monitoring: Writing a diary or listing the negative affirmations by a client can help the therapist to understand his behaviour and thought process.
• Systematic Desensitisation: This therapy combines relaxation techniques with gradual exposure to help a person overcome stressful events or phobias. During anxiety situations, a therapist can help their client learn to relax.
• Behavioural Experiments: These experiments  include observing, experiencing, planning and reflecting on different behaviours and events. These are conducted through thought activity, thought testing, observation and discovery.
• Homework: Clients are sometimes given homework for cognitive restructuring. This includes monitoring automatic thoughts, reviewing the previous therapy session, behavioural activation and preparing oneself for the next session.
• Role-Playing:  A client is given a scenario which can be any stressful event, where they learn how to alter their behaviour accordingly. It helps them gain confidence. It improves social skills and enhances communication.
• Meditation: During this practice, concentration areas include breathing sensations, inner thoughts, sound, and some most important areas of the body are focused.

Benefits Of Cognitive Therapy

Here are the reasons why people must go for cognitive therapies:

• It allows one to recognise unrealistic and negative thoughts that affect their mood.
• It is a positive technique for treating a range of negative behaviours.
• It helps one develop practical coping skills which can help one progress through their life.
• It’s one of the convenient counselling services available in the market.
• It can offer quick results as progress can be seen in a few sessions.
• It is an affordable and reliable way to change one’s course of life towards positivity.

Different Types Of CBT

• Mindfulness-Based Cognitive Therapy (MBCT) combines CBT with meditation to cultivate non-judgmental, and the present-oriented attitude referred to as mindfulness.  
• Dialectical Behaviour Therapy (DBT): Dialectical behaviour therapy, also known as DBT, is an evidence-based cognitive therapy that uses strategies like problem-solving and finding acceptance.
• Acceptance And Commitment Therapy (ACT): This technique is based on positive reinforcement and counter-conditioning.
• Rational Emotive Behaviour Therapy (REBT): REBT helps one identify any form of irrational thoughts, feelings and beliefs.

What Are The Five Steps Of CBT?

Here are the five steps included in CBT:

• Prepare a list.
• Record any negative or unproductive thoughts that are continually clouding your interpretation and thinking patterns.
• Start creating some productive and positive thoughts and replace the negative ones. 
• Practice and read this list frequently.
• Identify your unproductive thoughts and replace them with positive ones as much as possible.

Conclusion

Various studies show that CT helps significantly in improving the quality of life. According to many theories, CT is more effective than other therapy or psychiatric medications. It is an effective short-term therapy based on connecting one’s thoughts, behaviours and emotions and how they can influence each other. 

Various techniques are used in this cognitive therapy. Depending on the issue and its severity, the therapist determines the best-suited strategies for the client.