Understanding Cognitive Behavioural Therapy (CBT) and Its Practical Benefits

Introduction

Cognitive Behavioural Therapy (CBT) helps us understand the connection between our thoughts, emotions, and actions. By interrupting or pausing our thoughts, we can alter or adjust our emotions and subsequent behaviours. CBT techniques can be applied in various aspects of daily life and can become integrated into our routines.

Stress and Anxiety

When we frequently experience high levels of stress or anxiety, even minor incidents can become difficult to handle and might be seen as "the icing on the cake" or the event that "pushes us over the edge." However, we can learn to cope more effectively and reduce our overall stress or anxiety to more manageable levels.

History of CBT

CBT began in the 1960s and was co-founded by Aaron T Beck. Since its inception, there have been more than 2000 studies scientifically proving its effectiveness (Beck Institute for Cognitive Behavioural Therapy, 2024). We know it works. I know it works! CBT has been adapted for various groups, including adults, adolescents, children, and those with different mental health disorders.

How CBT Functions

How does CBT function? We start by describing the situation, covering the who, what, when, where, why, and how. In every situation, we have thoughts, some of which are more intense and impactful than others. By taking the time to identify these thoughts, we can evaluate their accuracy and the importance of that accuracy. We can also challenge these thoughts. We are all influenced by our upbringing and environment, which can affect how we consider situations and respond to them. We may find our thoughts are not fully accurate or that there are alternate thoughts that may change or influence the outcome and how we cope. These changes or influences can lead to more positive outcomes, better coping, and improved mental health and quality of life.

An advantage of CBT in therapy is that it lets you remain within your comfort zone. Individuals with a trauma history may not be prepared to discuss their past but still wish to make changes. They can learn CBT techniques without disclosing details in sessions and apply these methods on their own if they prefer. Alternatively, specific details, whether related to trauma or not, can be included during sessions to improve understanding and effectiveness of the strategies.

Personal Experience

I reflect on some difficult periods in my life and how CBT led to improved outcomes. When I had my first daughter, I was terrified to leave her, even with my husband. I didn't trust him to handle things the way I would, fearing it might be harmful to her. This might seem irrational, but for first-time moms, it's very real! During this period, I was sleep-deprived, my hormones were fluctuating, and I had this tiny, innocent person entirely reliant on us. The truth was, I couldn't be with her all day and night without exhausting myself or risking delirium from lack of sleep. By challenging the belief that my husband couldn't care for her as I would and accepting that she would be fine with things being done differently, I was able to find my own time and space to care for myself. We were all better off and experienced better outcomes.

Empty Nest Stage

Fast forward twenty years to the empty nest stage, and new challenges arise. As our children move into young adulthood, our roles shift; we are no longer needed as we once were. We learn to let go, trust that we did our best in raising them, and recognize that they are now on their own independent journeys. How do we navigate this new phase of life? Through Cognitive Behavioural Therapy strategies! By finding evidence that we did our best, acknowledging their strengths and skills, accepting the discomfort of not knowing every detail about their lives, and considering the next stage, envisioning what we want it to look like, and creating a new environment. During this transition, we may experience a range of emotions such as sadness, loss, grief, excitement, loss of purpose, confusion, depression, and guilt about feeling excited. Learning CBT strategies offers the opportunity to better understand these various emotional states and challenge ourselves to move towards acceptance and improved coping, thus enhancing our quality of life.

Practical Benefits of CBT

These are just two examples of how CBT can improve our mental health and ability to cope. CBT can be used in many challenging areas of our life, including but not limited to life changes, family transitions, trauma, grief, and significant mental health disorders. According to the American Psychological Association:

Cognitive behavioral therapy (CBT) is a form of psychological treatment that has been demonstrated to be effective for a range of problems including depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness. Numerous research studies suggest that CBT leads to significant improvement in functioning and quality of life. In many studies, CBT has been demonstrated to be as effective as, or more effective than, other forms of psychological therapy or psychiatric medications. (APA, 2017).

Personal Practice and Invitation

I have incorporated CBT into my therapeutic practice for about fifteen years and genuinely believe in its effectiveness. If you feel this could be helpful for you, contact me for a complimentary 15-minute consultation to explore this further.

References

American Psychological Association (2017). What is Cognitive Behavioural Therapy. APA Div. 12 (Society of Clinical Psychology). What is Cognitive Behavioral Therapy? Beck Institute Cares (2024). Beck Institute Cares | The History of CBT | Beck Institute Cares

If you need any further assistance or have any other requests, feel free to let me know!

Nicole Barbour RSW, March 2025