Cognitive Behavioural Psychotherapist.
In this article, I will discuss CBT and mindfulness. what it is and how to practise it. Among the various modalities of treatment, the CBT, and Mindfulness-based therapies occupy the prominent position as the most reliable treatments for anxiety disorders. When they work together in harmony, they are a winning pair that helps tackle stress and anxiety.
The CBT method of therapy assists in identifying and reversing the negative thoughts and behaviour patterns that are fueling peoples anxiety.. On the other hand, mindfulness allows individuals to stay fully focused on the present and helps them to have a deeper understanding of their thoughts and feelings.
Both CBT and thoughtfulness provide a truly robust tool for eliminating the negative thinking and behaviour patterns that manifest as anxiety
Mindfulness-based cognitive therapy (MBCT) combines cognitive behavioural therapy techniques and utilises mindfulness strategies so that the individuals can effectively handle their thoughts, feelings and behaviours. The ultimate purpose here is to improve mental health and well-being.
Although the MBCT was first applied to treat depression, subsequently it has been proven highly efficient not only in mental health problems but also many other health issues.
The empiric study of mindfulness has shown that it is a supportive approach of self-care and the practitioners using it sometimes report greater declines in the stress, negative affects, rumination, or the state and trait anxiety, and better performance in terms of positive affect or self-compassion that come with it (Shapiro, Brown & Biegel, 2007). Actually, the constant mindfulness training reduces burnout more or less, compassion fatigue, and vicarious traumatization (Christopher & Maris, 2010)
A pilot research conducted by Oxford University demonstrated substantial favorable effects in psychotherapists’/psychiatrists’ stress tolerance, self-compassion, and mindfulness.
• Enhanced psychological resiliency and decreased stress/depression
• Increased empathetic comprehension.
• Heightened levels of self-awareness • Enhanced capacity for concentration and attention to detail
Lower levels of stress Enhanced self-esteem
During a bout of depression, low mood, unpleasant thoughts, excessive anxiety, and physical feelings such as fatigue and sluggishness often co-occur.
When persons with a history of depression encounter a low mood, they may also experience bad memories and thoughts from the past, which may contribute to future worry and physical symptoms like exhaustion and lethargy.
Similar to cognitive behavioral therapy, mindfulness-based cognitive therapy (MBCT) employs the concepts of exposure and desensitization to alter harmful emotions and coping mechanisms.
Being completely conscious and receptive of body sensations induces quick changes in our habitual attitudes and actions, resulting in a sense of well-being and alleviation from suffering.
Sensations in the body are crucial since they are the only way we can experience emotions. When we learn not to respond to these feelings, we are better able to accept and let go of negative emotions, as opposed to dwelling on them and so increasing our pain. The term for this is emotional modulation.
MBCT helps individuals see themselves as distinct from their thoughts and emotions. This separation assists individuals in escaping mental patterns in which the same negative messages may be repeated again. This knowledge may aid to recovery by enabling people to learn how to counteract bad emotions with optimistic ideas.
The efficacy of mindfulness-based cognitive therapy is backed by a substantial body of empirical data and has, according to studies, provided generally beneficial outcomes for treatment participants.
MBCT may be used as a main treatment modality or in combination with other types of therapy for a variety of illnesses, including depression, depressive relapse, residual depression, bipolar disorder, anxiety, Addictions, Eating disorders, and psychosis, among others. Researchers have also shown that cancer, diabetes, chronic pain, and epilepsy patients whose treatment programs include MBCT may have an increase in well-being.
CBT has gained worldwide recognition as a practical and effective treatment technique. As a psychological treatment and talk-therapy intervention, specific forms of CBT have been acknowledged as evidence-based treatments for a vast array of problems and mental health disorders, including eating disorders, alcohol and drug abuse, posttraumatic stress disorder (PTSD), depression, and anxiety disorders. CBT has become one of the most frequently investigated and used kinds of psychotherapy, with substantial scientific evidence (clinical and research-based) indicating that the techniques established achieve actual, meaningful change, resulting in considerable improvement in functioning and quality of life. CBT is based on the notion that knowledge is ultimately perpetuated via our daily, social interactions, and since our own built, accepted way of perceiving the world (also known as our “truth”) is subjective in nature, it does not correctly represent the world as it really is (i.e. objective reality). CBT techniques are founded on the core idea that an individual’s cognitions play a substantial and key role in the creation and maintenance of emotional and behavioral reactions to life circumstances, regardless of the patient’s or client’s presentation. Thus, in CBT models, cognitive processes in the form of meanings, judgements, appraisals, and assumptions linked with particular life events are the key drivers of one’s emotions and behaviors in reaction to life events, thus either facilitating or impeding the process.
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CBT therapy includes attempts to alter thought and behavior patterns via a variety of established, practical techniques, including but not limited to:
• Recognizing one’s problematic cognitive distortions in order to reevaluate them in light of reality.
• Acquiring a deeper understanding of the motivations and behaviors of others.
• Utilizing problem-solving abilities to manage challenging circumstances.
• Developing a higher feeling of self-assurance is one’s own ability.
• Confronting one’s worries rather than avoiding them.
• Utilizing role-playing to prepare for possibly troublesome social situations.
• Learning how to relax one’s body and mind.
The official steps in this process are as follows:
Stage 1: Note the situation / context at the time.
Stage 2. Be aware of emotions and bodily experiences.
Stage 3: Document your thoughts. Change (restructure) your thinking by examining facts for and against a belief in order to challenge them.
Importantly, not every CBT therapist will use each of the aforementioned techniques. One of the most obvious advantages of CBT is that the psychologist and patient/client collaborate to gain an understanding of the issue and to create a unique treatment plan that is often based on the following principles:
People with psychological issues might develop more efficient coping mechanisms, so alleviating their symptoms and enhancing their effectiveness in life. If the central tenet of CBT is that how we think and what we do influence how we feel, then it follows that if we want to alter how we feel, we must alter how we think and behave. Although this may seem simple, it is anything but. To begin with, our thoughts – all 70,000 to 100,000 of them every day, also known as electro-chemical impulses in our brain – interpret and give meaning to everything occurring around us without our even realizing it. Contrary to what many of us may believe, not all ideas are the product of meticulous, correct thinking that encompasses alternative solutions before considering the pros and cons of each. Instead, our brain prefers’short cuts,’ which implies that when confronted with an issue, we tend to grasp for a rapid and instinctive intuition about how to handle it, as opposed to reacting deliberately. These spontaneous thoughts occur in reaction to a trigger (such as an action or occurrence) and, as the term suggests, they are automatic in nature and ‘pop up’ or ‘flash’ in our brains (typically in the shape of an image) with little or no conscious effort.
Automatic thought may be advantageous. For instance, if I am driving my vehicle and it begins to rain severely, I will instinctively think, “I need to be careful!” This leads to emotions of worry that urge me to drive more slowly and carefully. However, automatic thoughts might sometimes have harmful repercussions. For instance, If I am prone to worry, compare, and exaggerate over the tiniest of matters, resulting in poor self-esteem and a negative disposition. Others may suffer anxiety, paranoia, despair, and pain, all of which are associated with how we think. An example would be if a person shows disapproval at me while I’m speaking, I instantly get thoughts such as “That person doesn’t agree with what I’m saying / doesn’t like me!” This typically leads to emotions of self-doubt, self-criticism, and anxiety. In CBT you are asked to confront your own automatic thoughts and behaviors by asking clarifying questions in these sorts of circumstances, therefore preventing adopting harmful, sometimes unneeded thinking patterns.
CBT focuses on similar, negative thinking patterns and automatic thoughts that cause depression or anxiety by modifying these patterns and gaining an understanding of how they occur. There is much evidence to demonstrate, for instance, that our thinking might be biased, and we know that different biases lead to a variety of emotional issues.
Epictetus, a Greek philosopher from the 1st century B.C., said, “Men are not bothered by things, but by the perspective they take of them” – i.e., it is frequently not the event itself that disturbs us, but our interpretation of it or our ideas about it. This concept is especially useful since it explains why persons encountering the same situation might respond in very different ways, with various types of ‘favored’ biases leading to distinct outcomes/challenges.
In addition to biases, irrational beliefs may also result in negative outcomes. Irrational beliefs are attitudes or values that a person clings tenaciously despite objective, readily accessible, and clearly understood evidence to the contrary.
The core tenet of CBT is that our thoughts influence our emotions. CBT teaches us that by questioning our automatic thinking, illogical ideas, overcoming our biases, and properly understanding circumstances, we offer ourselves the greatest opportunity of behaving appropriately.
Mindfulness-based cognitive therapy (MBCT) blends cognitive behavioral therapy techniques with mindfulness practices to help people better understand and manage their thoughts, emotions, and behaviors in order to improve their mental health and well-being.
Q1: What exactly is CBT and how does it help with anxiety?
CBT, or Cognitive Behavioral Therapy, is a therapeutic approach that focuses on identifying and challenging negative thought patterns and behaviors that contribute to anxiety. It aims to alter these patterns to improve emotional regulation and develop personal coping strategies that target solving current problems.
Q2: How does mindfulness complement CBT in managing anxiety?
Mindfulness practices encourage individuals to focus on the present moment, enhancing awareness of their thoughts, emotions, and bodily sensations without judgment. When combined with CBT, mindfulness helps individuals recognize and distance themselves from negative thought patterns, reducing the impact of anxiety and stress on their lives.
Q3: Can Mindfulness-Based Cognitive Therapy (MBCT) be used for conditions other than depression?
Yes, although MBCT was initially developed to prevent the recurrence of depression, research has shown its effectiveness in treating a wide range of mental health issues, including anxiety, stress, and more. It helps individuals to better manage their thoughts and feelings, contributing to overall mental well-being.
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