When it comes to psychotherapy, many imagine the legendary couch, the twilight of a cozy office, a wise elderly therapist with a cigar and endless associations: “ you know, yesterday on the street I saw a man with an umbrella, he walked so fast that his umbrella swayed evenly and this caused I have some vague indefinite feelings, he reminded me of my older brother Ivan, with whom we played doctor in childhood, by the way, he has now become so much like his father!
»
Others immediately begin to remember the non-falsifiability (unscientificness according to Popper), the lack of a sane evidence base regarding the clinical effectiveness of such conversations, cases of many years of analysis (and psychoanalytic literature describes experiences of interaction between a client and an analyst, amounting to decades of regular paid meetings), reluctance to use Occam's razor and other unpleasant things.
Today I want to talk to you about CBT and show you that psychotherapy can very well be different.
Tl;dr
: The article talks about the basics of CBT. If you have psychological problems, but you don’t believe that they can be solved by talking about how your mother didn’t love you as a child, perhaps you will like this direction of psychotherapy. It is logical, rational and almost without unnecessary entities. And most importantly, it focuses on thoughts, not feelings.
Fundamentals and objectives of cognitive behavioral psychotherapy
Cognition is a person’s ability to perceive and mentally process external events in accordance with their beliefs.
From childhood, a person acquires a number of rules and habits - both healthy and harmful, which interfere with life. Cognitive behavioral therapy is a branch of psychology based on the principle that thinking and behavior depend on a person’s habitual response. What does it mean? A certain person subconsciously reacts to external stimuli in a certain way that is unique to him.
How do we usually react to a disturbing event? We worry, are afraid, or feel unable to influence the situation. If you are under the influence of such negative emotions for a long time, this will inevitably lead to mental disorder. But you can give up such a “bad habit” by learning to perceive events differently in order to more easily cope with difficulties and avoid stress.
The main task of the CBT psychologist will be to teach the patient how to correctly work with his thoughts and a new attitude towards difficult situations that arise. This therapy is carried out in several stages and gradually forms life-affirming stereotypes of consciousness. Ultimately, the patient masters techniques aimed at reducing the level of anxiety and overcomes situations that frighten him without the usual panics and fears.
CBT will help:
- identify disturbing thoughts that contribute to the emergence of fears, depression, phobias, panic attacks;
- review your lifestyle and transform it into a healthy norm (for example, avoid overload, change your daily routine, get rid of bad habits);
- consolidate new thinking and correctly confront emerging negative situations in the future;
- overcome shame for your weaknesses and anxieties, learn to share problems with loved ones and gratefully use their support.
Comparison with psychoanalysis
It so happened that until now, non-specialists often associate psychotherapy as such with one particular direction of it - psychoanalysis (in the West, by the way, on the contrary - psychotherapy by default is CBT). And all the above stereotypes are either generated by him or relate, for the most part, to him (and some derivative psychodynamic directions).
So, the first difference between CBT and psychoanalysis is, paradoxically, the name. The first is cognitive behavioral therapy.
, i.e. therapy aimed at changing the way a person thinks (his thoughts) and how he behaves. The second, as the name suggests, claims to work with the psyche in all its complexity and diversity.
The second difference is that in psychoanalysis a lot of things are postulated: the division of the psyche into the Id (“the place where instincts, animal desires and impulses boil”), the Super-Ego (where, according to psychoanalysts, a person’s moral attitudes are stored and act) and Ego (a structure that ensures the interests of the Id while observing the prohibitions of the Super-Ego).
CBT tells us nothing about how the psyche “really” works.
, it simply works with its observable (externally or through introspection) phenomena.
Psychoanalysis tells us about libido - a certain driving energy of the psyche (which no one has ever seen), to which, supposedly, all the motives of a person’s aspirations and actions can be reduced. CBT looks for specific reasons for each specific case, without seeking to find the ultimate basis.
In psychoanalysis, the main emphasis is on the work of the so-called. “unconscious”, all the causes of neuroses and ways to solve them, from his point of view, lie there: the client needs to get into the unconscious part of the psyche in a roundabout way, release the repressed needs and everything will be OK. What the client thinks at the same time is interesting for the psychoanalyst only insofar as these thoughts can lead him to ideas regarding what is happening in the unconscious.
In CBT, the therapist is directly interested in the client's thoughts and believes that it is thoughts and behavior
, and not semi-mythical unconscious entities, determine the well-being and degree of adaptation of the client to the environment.
Psychoanalysis is a fundamentally long-term method of work. First, a long period of establishing rapport is needed, then transference to the analyst must develop (a state in which, supposedly, the client transfers his relationship from early childhood (not always, but most often) to the analyst, for example, trying to get his love, as he did with Mother).
In CBT, the learning relationship is simple and clear: the therapist teaches the client to think and act in healthier and more adaptive ways. And it is recommended to limit the duration of therapeutic contact, for example, to thirty sessions (this is a lot, but much less than with psychoanalysis).
Finally, ideologically, psychoanalysis focuses on what is happening in the hypothetical internal structures of the client's psyche, and CBT focuses on how the client manifests himself in the world.
What are the benefits of CBT?
The most important advantage of using CBT is the sustainable long-term results. After undergoing cognitive behavioral psychotherapy, the patient is able to monitor, diagnose and treat complex conditions himself and becomes his own psychologist, so relapse is practically excluded.
In addition, CBT has a number of other advantages:
- high efficiency, proven by many clinical trials;
- short-term – usually about 10-15 consultations are required;
- provides a high-quality scientific basis, since the approach is based not only on psychology, but also on psychophysiology, neurobiology and other scientific movements;
- an action plan that is clear to the patient and therapist;
- pursues specific goals and solves specific problems that are discussed at the beginning of the sessions;
- recognized at the level of insurance companies, that is, the costs of CBT in some cases are covered through health insurance.
How to order a cadastral plan of the territory
On paper
To receive a cadastral plan of the territory in paper form, submit an application and passport to the nearest multifunctional. From January 15, 2021, the cost of the paper version of CPT: 1,740 rubles for individuals and 5,220 rubles for legal entities.
After 3-5 days, you will need to come to the MFC again for ready-made CBT. The document will be personally signed by the registrar and have a large round seal of Rosreestr.
Due to the high price and large size of the document, CPT is rarely ordered in paper form.
Electronic
To obtain a cadastral plan of the territory without presenting a passport and without leaving home, you only need to know the cadastral number or address of the block. You can place an order directly on the public cadastral map website in the “Services” section. The cost of the electronic version of CPT is 5 times less than the paper version: 350 rubles for an individual and 700 rubles for a legal entity.
Unlike the paper version of the CPT, the electronic version is certified by the registrar’s electronic digital signature (EDS), confirming its authenticity. The digital signature can be identified by the bank, court or other institution that requested the extract. Both in paper and electronic form, the CPT has the same legal force.
The electronic version is in .xml or .html format and opens in all browsers; it can also be downloaded to any medium (flash drive, disk) or printed. Moreover, when opening xml. document cadastral plans can be scaled. In printed form, the document will look like lines and inscriptions superimposed on one another, which will be almost impossible to understand.
RosReestr sends the cadastral plan of the territory within 3 days (there are delays). If you want to receive information faster, I recommend ordering the CPT directly through the RosReestr API - this way you will have a ready-made document within a day. The cost is the same - 350 rubles, official data - from the State Property Committee of RosReestr and confirmed by the registrar’s electronic digital signature (EDS).
Cadastral plan of the territory, which I recently ordered through the RosReestr API
Basic principles of CBT
What is the basis of cognitive behavioral psychotherapy?
The main principles of the new thinking will be:
- Your experiences are only your personal vision and personal assessment of a specific situation, and not the result of past experience.
- You can radically change your assessment of the event and thoughts associated with it.
- Your negative beliefs, although they seem plausible, are not the truth. And it is from these beliefs that you experience psychological discomfort.
- Your anxious experiences are a pattern of thinking to which you have become accustomed. You have the power to change your way of thinking and check for errors in your usual beliefs.
The Power of Cognitive Behavioral Therapy and How It Helps Solve Mental Health Problems
Cognitive behavioral therapy (CBT) is a popular form of psychotherapy or "talk" therapy.
CBT is a common treatment for a wide range of mental health problems and is often the first form of treatment due to its non-intrusive and simple nature.
CBT works by identifying negative thought patterns and then working on them. In this article, we'll cover the basics of cognitive behavioral therapy, list the disorders for which it is most effective, and provide an example of some proven techniques you can use on your own to cope with a wide range of stressors.
What is CBT?
CBT helps identify negative and irrational thought processes and then uses carefully tailored techniques to train the mind to process information differently. This leads to significant improvements. In England, 1 in 6 people report common mental health problems such as anxiety or depression in a week.1 For common mental health problems such as these, psychotherapies such as CBT are the most effective treatment.
Because of its structure, simplicity, versatility, and effectiveness, psychologists often use CBT as an initial treatment modality, where it can then be used independently or as a complementary therapy.
CBT helps you realize that you are assuming the worst. It then helps change those negative thinking patterns that have a detrimental effect on behavior, thoughts, emotions and ultimately actions. Cognitive behavioral therapy mainly focuses on identifying negative thought processes. Once the problem is identified, techniques such as journaling, mindfulness, and role-playing can be used to overcome negative thoughts.
How can you use CBT?
Cognitive behavioral therapy works best in the short term. It is most effective when used to treat a specific problem and the negative thoughts the client has about that problem.
CBT has proven effective when working with:
- Drug addiction and alcoholism
- Anxiety
- Depression
- Eating disorders
- Phobia
- Stress
- Emotional burnout
- Injury
- Sexual and love addictions
Cognitive behavioral therapy is the treatment of choice in many of these cases because it can quickly identify problems. CBT is a tool that a client can use to manage day-to-day symptoms while other forms of therapy and medication address the root of the problem. Another significant benefit of CBT is that it has virtually no adverse effects on both developing and adult minds and bodies, making it an effective treatment for adolescent depression.2
What are the benefits of talk therapy?
CBT can be used to manage symptoms of a mental disorder and prevent relapse of symptoms of a mental disorder because it is based on the concept that thoughts and feelings ultimately influence behavior. A simple example of this would be that a person who is scared of sharks will avoid swimming in the ocean.
By viewing such thought processes rationally and examining them comprehensively, the client sees things clearly and ultimately as they are. Although they cannot control everything around them, they can control their feelings and emotional reactions to certain stressors.
Cognitive behavioral therapy is also a way to encourage the development of coping and problem-solving skills. It can also be used to cope with grief or loss, manage emotions, and gain new perspective on problems.3 Because of its versatility and effectiveness, many experienced psychologists view CBT as a useful life skill for dealing with everyday situations.
CBT steps and strategies
You may be asking yourself, “What does a therapy meeting look like?” While there is no “one size fits all” answer, there are some common elements to most CBT and psychotherapy sessions.
Here are some of the main stages that you can observe during the session:
Identifying and Examining Negative Thoughts The first and often most difficult step is to find the source of the negative thought. This does not always mean starting a thought, but may involve discussing a problem you would like to solve.
Becoming aware of how you feel about these thoughts Once the source of the negative thinking is identified, you will be encouraged to share your thoughts about it. This may include thinking out loud, talking about other times you've felt these feelings, and exploring other things that make you feel negative, anxious, stressed, or depressed.
Identifying Negative or Irrational Thoughts Your therapist may talk to you in more detail about your thoughts about a particular issue and ask you to try to identify patterns in your thoughts. You may also be asked to pay attention to your physical and emotional reactions.
Building a New Process Once a thought process has been identified and analyzed, your therapist will help you design a process that you can use any time you find yourself thinking the same way.
Gradual Progress Now that you are aware of your destructive thought process and the tools you need to change it, you can implement this therapy yourself when the need arises.
Like drug withdrawal, CBT is a gradual process based on steps tailored to your individual situation. By having the end goal in sight and taking smaller, more frequent steps towards it, you see progress, which makes the end goal more achievable.
Rational Emotive Therapy (RET)
Albert Ellis (1913-2007) challenged each of us to take a unique approach to ourselves and the world. They guide us through life and also determine how we react to different situations. Some of our assumptions may be irrational, which means that some people react in a way that the situation may not lead to joy or happiness.
Ellis called these basic irrational assumptions.4
Ellis broke these assumptions down into three parts:
- Trigger Event
- Beliefs
- Consequences
Using this method, sometimes called the ABC method, (5) Ellis argued that it is not the activating event that causes negative emotions, but rather the person's unrealistic interpretation of the event. These unrealistic interpretations promote the development of an irrational belief system rather than a rational one. As a result, over time, these irrational beliefs lead to unhealthy negative emotions.
Problems with CBT
Although psychotherapy and cognitive behavioral therapy are essentially nothing more than talk therapy, they still pose small risks.
The Impact of Grief and Trauma Psychotherapy often involves identifying and exploring negative thoughts, which can be quite traumatic for some people. Being upset or angry is normal, but can lead to feelings of exhaustion by the end of the session.
Exposure Therapy Exposure therapy, such as confronting fear, can be an effective way to overcome it. However, waiting to face your fear can be worse than actually facing it. Although stress and anxiety are temporary, it is important to remember that exposure therapy can be an effective treatment for you.
Emotional readiness and commitment CBT works best if the person is open to change and willing to try something that may be somewhat unpleasant to overcome the problem.
The ability to follow strict rules Cognitive behavioral therapy is based on clear steps. It is suitable for clients who are willing to talk constructively about themselves and answer questions that may be difficult to answer.
Openness to long-term change
Although CBT is an effective form of therapy. Conducted by an experienced specialist, it is a serious life experience that can be applied if necessary. If you find that you have negative thought patterns about parts of your life, being proactive in implementing these psychotherapeutic techniques on your own may also be helpful in improving your quality of life.
It is important to note that while discussing some topics can be stressful and difficult, an experienced professional will create a comfortable environment to talk about these difficult things and support you throughout the process.
Coronavirus and its impact on mental health Coronavirus has a deadly effect on the human body. But we are beginning to realize6 that it is also damaging the mental health of millions of people around the world. Increasing social separation and isolation is causing anxiety, stress and depression in many otherwise healthy people. Research has shown7 that the economic downturn has also led to more anxious behavior.
The UK Gambling Commission claims that 42% of players purchased more gambling products in April 2021. The same article states that players who use three or more gambling services spend more time and money on their gambling habits.
The UK Office for National Statistics (ONS) reported a 5.1% rise in alcohol sales in April 2021, although retail spending fell by 10.4% on average 9. In Australia, social distancing has sharply limited the effect of safe injection facilities and increased the time expectations for conventional medications and alcoholism treatment10.10
Coronavirus and CBT
Many restrictions to stop the physical spread of the coronavirus have disrupted routine and structure. This has impacted the way many people look after their mental health, changing the options for getting help and treatment.
Cognitive behavioral therapy is regularly used for coronavirus-related mental health problems.
With all the fear and uncertainty surrounding the current epidemic, it's easy to see how you could create an irrational fear of the coronavirus.
“I can’t go outside because I’ll get sick.” For those who suffer from anxiety, depression and other mental health conditions, such thought processes are not uncommon. But cognitive behavioral therapy can help address these thought processes and rewrite them.
Asking yourself questions about what sounds reasonable and factual is a great way to address irrational thoughts.
“Does this make sense, and is there evidence that wearing a mask, washing your hands, and moving your hands away from your face reduces my chances of contracting the virus?”
“Does this make sense, and is there evidence that disinfecting my home every day reduces my chances of contracting the virus?”
It is clear that the first answer is a rational and reasonable “yes”, and the second is an irrational and fearful “yes”. Changing your attitude from “I will get sick” to “I followed the recommendations of scientists who know more about this than I do” can help you look at the situation in a more rational and reasonable light.
Talking to your loved one about seeing a therapist
Over the past 30 years, attitudes toward mental health and the way people receive help and how they get it have changed significantly. For many people, simply talking about their worries with a friend or family member is an adequate form of therapy. For others, seeing an experienced therapist is the best option. If you have a friend or family member who you think may need to see a therapist, here are some ways you can help them get the help they need:
The timing is never perfect There is no perfect time to tell someone you care about them. A calm, one-on-one situation may be the best time to talk about getting help.
Be Honest and Sincere “I noticed that you haven’t been feeling well lately.”
“I’m wondering if you feel overwhelmed by everything that’s going on.”
Simple questions based on genuine concern rather than finger-pointing and blame can be an effective way to start a conversation about mental health.
You May Not Be the Right Person If there is someone in your loved one's life who you suspect might make them feel better, talk to them. “Am I the best person to talk to or is there someone you feel more comfortable talking to about this?”
Put yourself in the equation Use “I”, “Me” and “My”. By putting yourself in the equation, but not talking about you, you are showing that their behavior is affecting others. Also, consider some “compromise”—“Do this for me on my birthday. Seeing you help yourself through depression will be the best birthday present for me.”
Be prepared for different answers Understand that you may encounter a lot of resistance and negativity from your loved one when they consider seeing a therapist. You may need to tell them about what a therapy session is like or reassure them that the therapist is not trying to “break” or “fix” them.
Use but Don't Threaten Your Relationship Try to use your relationship and explain how important your friend or family member is to you and how going to therapy will improve your relationship. However, avoid ultimatums.
Explain Problem Areas Many people claim that they have no problems and therefore do not need therapy. Try pointing to specific situations in which your loved one's mental health affected you and explain how you felt. Doing this without judgment may help your loved one see the need for a therapist.
Show genuine support It's easy to say "you need help and I'm here if you ever want it." But taking that first step can be incredibly difficult for your loved one without real support. Consider making an appointment with your loved one and paying for it. This reduces the amount of work your loved one has to do to begin the process. If they refuse to go, see a therapist yourself to get more support about helping your loved one.
Provide ongoing support Provide genuine support to your loved one.
“This therapy is for you, but you are not alone. I will be here to support you no matter what direction you are heading."
Words like these show that you are willing to help more if you can, but also respect their privacy and the trust between them and the therapist.
End on a Positive Note If this is your first time talking about mental health with your loved one or suggesting therapy, it can be quite overwhelming for both parties. Reassure your loved one that you are happy to talk and remind them that you will still be there for them.
Cognitive therapy at The Kusnacht Practice
“Many of our clients find cognitive behavioral therapy to be very effective for mental well-being.” – Professor Wulf Rössler , world renowned psychiatry specialist at The Kusnacht Practice.
At The Kusnacht Practice, our qualified psychiatrists regularly use psychotherapy, CBT and other 'talk' therapies to treat a wide range of problems. A CBT session at The Kusnacht Practice involves several one-on-one sessions with one therapist. Together you will explore the negative feelings, emotions and mindsets that negatively impact your behavior and overall mood. Many of our clients are asked to keep thoughtful journals to track their moods and discuss what they have written during regular sessions.
If someone you know is suffering from a mental health disorder and you would like to find help for them, contact The Kusnacht Practice. Providing support and helping your loved one discuss their feelings can change their life for the better. Contact us about treatment on +41 43 499 60 50 or at
- (1) https://www.mind.org.uk/information-support/types-of-mental-health-problems/statistics-and-facts-about-mental-health/how-common-are-mental-health -problems
- (2) https://onlinelibrary.wiley.com/doi/full/10.1111/papt.12232#papt12232-bib-0024
- (3) https://www.webmd.com/depression/qa/what-are-the-benefits-of-psychotherapy
- (4) https://www.simplypsychology.org/cognitive-therapy.htm
- (5) https://www.toolshero.com/psychology/abc-model-albert-ellis/
- (6) https://www.bbc.com/news/health-52295894
- (7) https://www.acmedsci.ac.uk/COVIDmentalhealthsurveys
- (8) https://www.gamblingcommission.gov.uk/news-action-and-statistics/Statistics-and-research/Covid-19-research/Covid-19-update-June-2020/Covid-19-and -its-impact-on-gambling-%E2%80%93-what-we-know-so-far-updated-June-2020.aspx
- (9) https://www.theguardian.com/business/2020/apr/24/uk-lockdown-sends-retail-sales-to-record-low-but-alcohol-sales-rise
- (10) https://www.theguardian.com/world/2020/apr/27/on-top-of-everything-coronavirus-is-making-australias-drug-crisis-a-whole-lot-worse
When will cognitive behavioral therapy help?
Cognitive behavioral therapy is successfully used by psychologists to overcome and correct in patients:
- anxiety disorders;
- schizophrenia;
- depressive states;
- types of addiction;
- eating disorders;
- phobias;
- obsessive-compulsive disorders;
- sleep disorders;
- antisocial behavior;
- psychosomatic diseases.
In addition, recently psychologists have proposed using CBT methods to help patients with chronic diseases. However, the effectiveness of this approach does not yet have strong evidence. But there is already a list of diseases for which CBT can successfully complement a medical treatment plan. These are bronchial asthma, hypertension, acute psychosis, irritable bowel syndrome, and unpleasant symptoms of menopause.
Summarizing the capabilities of the CBT technique, we can say that such therapy can be effectively used to correct psycho-emotional disorders and neurological disorders, and in some cases can become a good addition to the standard treatment regimen for chronic diseases. Therefore, knowledge of the CBT approach is recommended for those wishing to become a psychologist, practicing psychologists and psychotherapists of any direction, doctors and senior students of psychological and medical faculties. We offer everyone who is interested to take a distance learning course that will help them acquire the sought-after profession of psychologist or improve their existing knowledge.
Cognitive errors
Cognitive errors
is what makes our cognitions incorrect. Again, not every cognition is erroneous, but those that are not are not of interest to us and, accordingly, will not be considered.
Here are examples of some common cognitive errors. Firstly, this is, of course, catastrophization
, which consists in the fact that the subject, based on one bad experience, makes the conclusion that “
everything is bad and we will all die
.” For example, a student who has failed one exam during the session may not be thinking about how to get a retake, but imagining a terrible future for himself, where he will be drafted into the army, he will go to war, he will be captured there, etc. Such thoughts will be absolutely disorganizing and obviously will not help you get out of the situation.
A second interesting and common mistake is overgeneralization.
(overgeneralization). In this case, a person, ignoring the knowledge gained in terver and matstat courses, makes assumptions about the general population from one fact. And this totality often turns out (in his head, of course) to be hostile, unpleasant and in every possible way threatening the subject. The testers found one non-critical bug for the programmer, and he is already thinking about leaving his profession, since he is a redneck coder and a bug-dealer - this is it.
One of my favorite cognitive errors is the so-called. " The tyranny of the should"
”, which is based on three pillars: “
I owe
”, “
they owe me
”, “
the whole world owes me
”. Let's look at examples to make it clearer.
The company's employee regularly participates in the inventory of goods, even when there is no direct order from the director, but only an insistent demand from the head of the logistics department. Why? Because he feels that he must do this, although in reality there is no relationship of obligation: this is not stated in the contract, there is no order from the manager, there is only a cognitive distortion: “ I must, otherwise I will be fired.”
».
Another example: the subject demands something that was not agreed upon. The mother demands that her son enter the specialty of her choice (“ you must become a doctor
"), the boss demands that his subordinate clean the office premises, very surprised and indignant that the latter himself did not think of this. “But this is elementary, he should have guessed!”
An example of the third type of obligation: a girl experiences extreme distress because a bus has arrived at the stop on the wrong route for her (“ How can this be, everything should be my way!”
»).
The examples may seem exaggerated, but they are all taken from real life, and none of them are fictitious. By the way, if you haven’t read the Wikipedia article about cognitive distortions, I recommend it.
Methods and techniques of cognitive behavioral therapy
In their sessions, CBT psychologists, depending on the key problem, use a variety of techniques to help identify, analyze and correct a person’s anxious perception of the situation. Often a person is afraid in advance of what he has prophesied for himself; on a subconscious level he expects bad things. This is how panic begins. With the help of CBT techniques, a person changes his thinking and significantly reduces the effect of negativity on his psycho-emotional state.
Let's look at the main existing CBT techniques:
- One of the most common methods is Socratic dialogue
. The therapist asks the patient questions in such a way that he himself can find the source of his established rules. The specialist listens to the answers and draws the client’s attention to logical contradictions. Next, the arguments for and against are jointly discussed, the meaning and influence of thought on the psychological state is explored. As a result, the patient shows a willingness to reconsider his beliefs, comes to new conclusions and, accordingly, to new behavior. - Therapy according to the Beck method
. According to the founder of this method, individuals who are susceptible to negative emotions and suffer from low self-esteem more often suffer from neurotic conditions. Such people are aimed in advance at a bad outcome of any situation. For example, a boss makes a remark to an employee based on the results of the work performed, and the employee thinks: “Now I will definitely be fired, I won’t be able to find another job, I won’t have anything to feed my family,” as a result, despondency sets in. The Beck approach is a series of quick questions and answers to identify negative thoughts, during which an understanding of the problem and ways to relieve the dangerous state of depression comes.
- Ellis's Rational-Emotive Approach Technique.
REBT is a psychotherapeutic technique that effectively trains thinking skills and rational behavior. It is aimed at ridding the patient of rigid frameworks and established stereotypes in order to form a more flexible and positive worldview.
To summarize all of the above, it can be argued that cognitive behavioral psychotherapy provides a clear understanding of the origin of negative reactions and negative emotions of a person and offers specific routes to normalizing the emotional state. The CBT psychologist shows the client that nothing is impossible, and even in the most difficult situation you can enjoy life and control your fears.
Who developed the method of cognitive therapy?
People have been thinking about what controls a person’s thoughts and actions since ancient times. The great thinkers and philosophers of the Roman Empire (Epictetus, Seneca, Cicero) were the first to come to the conclusion that mental anxieties and psychological illnesses arise due to incorrect psychological attitudes, subjective understanding of the world and delusions. Later, similar statements were voiced by philosophers Francis Bacon and Benedict Spinoza.
By studying the work of these thinkers and conducting his own research, American psychotherapist Aaron Beck developed the cognitive branch of psychology. He became the creator of a fundamentally new method of psychotherapy, which made it possible to solve many problems and begin to treat a number of psychological diseases.
❯❯❯ American psychotherapist Aaron Beck
Aaron Beck's research was based on the observation that people with a certain mindset are more likely than others to develop psycho-emotional illnesses. This meant that the thoughts and feelings that people with negative thinking had had a negative impact on their behavior, health and life in general. Therefore, the CBT technique was aimed at changing thinking.
According to the work of Aaron Beck, the goals of cognitive behavioral therapy are to:
- Solve problems that provoke the occurrence of mental disorders;
- Reduce or completely eliminate the symptoms of the disease;
- Reduce the likelihood of recurrence of the disease;
- Increase the effectiveness of drug treatment.
In this case, the main goal is to eliminate the causes of mental disorders, namely destructive thoughts, ideas and images that distort the perception of the world and human behavioral reactions. Essentially, a psychotherapist, using the CBT technique, teaches the patient not to try to control everything that happens around him, but to control only his actions and his perception of the world.
