Hi everyone! This video is going to be about cognitive behavioral therapy. Cognitive behavioral therapy, or CBT, combines a therapy of behavior and cognition. CBT is primarily used for emotional problems and cognition problems and is generally short-term. It tends to be a rather successful therapy. It allows one to analyze their own thoughts and emotions, relate that to their core beliefs and goals, and then behave in a way that is appropriate. Someone may seek out CBT if they are having emotional problems and/or behaving in a way that is destructive for them. It has diverse usages and treatment capabilities due to the fact that it allows one to analyze themselves. The reason why it is short term, generally several months, is because of the rewriting of habits and conditions that have been programmed within the person. It’s a way of changing your own thinking to better yourself, which takes time.
How CBT works is that someone will analyze themselves and work on themselves. Let’s say you are having an extremely difficult time regulating your emotions. Something negative may have happened during the day, and it completely consumes you, makes you think nothing will ever go right, that you are not worthy of having good things in your life. That sort of thinking. What happens with this type of person is that they feel a strong emotion to the negative thing that happened to them. They feel nothing will get better since that is the frame of mind they are in at the moment. Their mood and opinion of others can instantly change. They may be happy and love the people around them, and then instantly change when that negative memory comes to mind or occurs. They then hate the people around them. In other words, they do not know how they truly feel, but are rather letting their current mood, which is negative, change how they feel about the people and things around them. Their thoughts and feelings completely bypass their core principles and beliefs and how they truly feel since they may not know how to get in touch with their own core values and beliefs.
This is where CBT comes into play. The person going through CBT would learn to, number one, recognize triggers that are causing them to feel the way they do. What is causing it? Sometimes it’s not so obvious so it can be challenging for some individuals, but there is always a reason. Next, the patient would then learn to understand what they are feeling. To ask themselves why they feel the way they do. If they are feeling negative, what triggered it and why do they feel so negative towards everyone and everything else. To ask themselves if it’s realistic to project how they are feeling at the moment onto others. If it’s realistic to spontaneously change their views on something because of a situation they went through. They would need to recognize that their emotions are valid, but the intensity has clouded their true views. Which is the final step, to get in touch with how they truly feel about the situation, so they feel the appropriate emotions and connection their core beliefs to their own thoughts and emotions, and behave accordingly and appropriately.
An example may be a friend not returning a phone call or text message right away. Perhaps someone thinks their friend hates them because they didn’t get back to them right away or even the same day. CBT would allow the person to work through that thinking and not see it that way, but rather see it as their friend simply didn’t have time that day due to a busy schedule. A lot of it is how you view and interpret it. Or perhaps another example would be someone who is hypersensitive to criticism where they think the person giving positive criticism, that should be used to learn and grow from, hates them or is attacking them. The emotions are usually felt instantly and spontaneously without much thought into the situation and what is really going on.
How we were raised certainly has an impact on our development. You may not have necessarily been abused which certainly can causes emotional and cognitive problems. But, just feeling as though you had to make your parents proud and be the best child could’ve caused you to see any sort of failure, which there always is failure in life, as a threat and see everything in your life as worthless and a failure, and worst of all, seeing yourself as a failure. So, by analyzing your behavior and seeing how it stemmed from those past thoughts as well as learning that failure is a part of life, and that you can learn from your mistakes to make better decisions and goals in the future, will certainly help you overcome that way of thinking and behave accordingly and appropriately to positively better yourself and your life.
Dialectical Behavior Therapy
Dialectical behavior therapy is a specific form of CBT that is primarily used for those dealing with borderline personality disorder, specifically those with extreme mood swings, intense emotions, and black and white thinking. It works by allowing the person to learn to work through their own relationships with other people, being mindful, building upon positive strengths, and identifying emotions and thoughts and regulating and rationalizing them. Since DBT is a specific form of CBT, they are not really different, but rather DBT is more specific, and it’s primarily used for those with borderline personality disorder.
So in conclusion, cognitive behavioral therapy combines a therapy of behavior and cognition that allows one to analyze and understand their thoughts and emotions and then behave in a way that is appropriate to what they are feeling. It is best for those that experience emotional and cognitive problems. Dialectical behavior therapy is a specific form of CBT that is primarily aimed at those with borderline personality disorder. I hope this video was informative and helpful. Thanks for watching!
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When I first learned about CBT, the first thing that came to my mind was, “This is exactly what I’ve done to help myself.” It’s true! When I was working at helping myself, I would question my behavior. While I would question it because I thought I was weird, it ended up helping me as I began to understand myself better and accept myself and no longer see my thoughts and actions as ‘weird.’