13 cognitive-behavioral therapy techniques

The main techniques of cognitive-behavioral therapy (CBT) orchestrate a set of strategies that are as effective as they are practical. in the daily life of every psychologist. Thanks to this long-established approach, it is possible to address depressive disorders, addictions, relationship problems and also the most serious mental disorders. We are, therefore, facing a resource of great benefits.

Thus, research such as those published in Frontiers in Psychiatry define it as the “gold standard of psychotherapy.” The reason for this lies, above all, in the large number of studies that support it. Knowing the mechanisms that make it up and how it works allows a clearer vision of this school. Let’s delve into it, below.

What is cognitive-behavioral therapy?

In the 1960s, psychotherapist Aaron Beck developed CBT. From that moment on, this strategy was unstoppable, serving as a basis for addressing different psychiatric disorders.

This method, based on conversation and focused on the “problem”, represented an advance over other more classic models such as psychoanalysis. Let’s see, right away, the principles on which it is based:

Psychological problems start from dysfunctional and unhelpful ways of thinking.We can all learn new strategies to develop a healthier mental and behavioral approach. Suffering is triggered by automatic mental patterns that we have learned and reinforce daily.

On the other hand, cognitive-behavioral therapy focuses on the goals that we continue to mention:

Understand the person’s behavior and motivation. Develop in the patient a valid sense of self-confidence. Provide new useful coping tools and strategies. Detect thought distortions and irrational thinking patterns.CBT seeks to enable the patient to become their own therapist.The past, unlike psychoanalysis, is not as relevant for this model. It is important to offer the individual tools to manage suffering and its problems here and now.

Main techniques of cognitive-behavioral therapy

The strategic principle for CBT always starts from the fact that the person’s way of thinking affects their emotions and behavior.. The focus will be placed, therefore, on intervening in those cognitive mechanisms that build, according to this approach, the basis of psychological disorders. From this premise, a whole series of techniques are developed and applied that we will now detail.

1. Cognitive restructuring

Cognitive restructuring is a psychological process that allows us to identify and change negative or dysfunctional thought patterns.. To do this, the person’s negative or distorted automatic reasoning is challenged, of which he or she is not aware; those that always translate into emotional suffering and maladjusted behaviors.

This is one of the most used and effective CBT techniques. Analyzes such as those carried out at Stanford University highlight its usefulness in the treatment of fears.

2. Exposure therapy

The goal of exposure therapy is to help patients face and overcome their fears and anxieties by expose yourself, gradually, to the situations or stimuli that generate discomfort.

In recent years, exposure therapy has used the benefits of virtual reality. It first starts with an analysis to understand the mechanisms and thoughts that reinforce fears or phobias. The objective is to break the cycle of avoidance and allow the patient can manage anxiety more effectively. In each session, the psychologist guides the person progressively so that, little by little, they face their fears and fears.

3. Systematic desensitization

Systematic desensitization cannot be missing among CBT techniques. This strategy was developed by psychologist Joseph Wolpe and is very similar to the exposure method; It’s just that it starts from a very particular premise.

In systematic desensitization, anxiety and relaxation cannot coexist at the same time, therefore, it is necessary to induce a prior relaxation response in patients before exposing them to their fears. This starting point causes the psychologist to follow the next therapeutic steps:

Creation of a hierarchy of the patient’s fears. Training in relaxation techniques. Imaginary exposure. Live exposure.

Works such as those published in American Journal of Pharmaceutical Education highlight its effectiveness in treating test anxiety in students.

4. Journal of records and thoughts

In cognitive-behavioral therapy, patients always have “homework.” Recording what you think and feel in a journal facilitates the therapeutic process. and helps the person become aware of their mental narratives and how they affect their mood and behavior.

5. Activity programming and behavioral activation

Among the CBT techniques, it is necessary to explain the activation of behavior and the programming of activities. These sets of strategies are very necessary for patients who, for example, deal with depression. Also in those who have an addiction or are immersed in self-destructive behavioral patterns.

If there is an essential objective, it is to promote healthier behaviors for the patient and, to do so, New activities are planned that can generate changes in well-being and mental focus.

6. Modeling techniques

Modeling techniques are applied so that people develop new skills and behaviors through observation. Seeing someone carry out a healthy and beneficial action always has great power in a human being. This allows you to learn very useful tools for change and well-being. There are the following modeling techniques:

Verbal: through instructions.Symbolic: through videos, movies.Live: see someone in person to imitate.Self-reinforcement: The model person reinforces the correct behaviors of those who observe him.

7. Stress inoculation

The stress inoculation technique was founded by Donald Meichenbaum in the 1970s and Its purpose is to help people cope with stressful situations. The Isfahan University of Medical Sciences, in Iran, specifies its effectiveness in reducing distress in cancer patients. This technique is based on three principles:

Psychoeducation about what stress is. Acquisition of coping skills. Practice and generalization in everyday life.

8. Problem solving training

Our social and personal scenarios are increasingly complex; enable us to solve problems, it is a nuclear competition. Cognitive-behavioral therapy pays special attention to this area. To do this, the psychotherapist will guide the patient in the following steps:

Detect everyday challenges and problems. Understand the causes. Think about different strategies to solve these crossroads. Assess the most appropriate one and make a decision. Regulate stress and fear. Verify the results.

9. Master self-control

Self-control allows us to carry out more thoughtful actions and feel like we are in control of our lives.. Few resources are as necessary in the field of mental health as enabling patients to have good self-control. Thanks to this psychological competence, the person achieves what we now list:

Reduce impulsivity. Better regulate emotions. Make more consistent decisions. Promote interrelational ties.

10. Operant techniques to modify behaviors

Operant strategies to change behaviors are an essential pillar within cognitive-behavioral therapy techniques. Thus, if there is anything we need in psychotherapeutic settings it is establish healthier behaviors and restrict those that are dysfunctional or harmful.

To this end, strategies are carried out that are based on behavioral psychology and are summarized in the following techniques:

Punishment.Extinction.Satiation.Time out.Overcorrection.Differential reinforcement.Positive or negative reinforcements.

11. Relaxation and breathing techniques

In recent years, cognitive-behavioral therapy has integrated into its methodology the techniques of mindfulness. This ancient practice contains beneficial tools. Breathing, relaxation and mindfulness are suitable resources to relieve many types of symptoms.

A study shared in the Indian Journal of Psychological Medicine refers to how CBT applied by mindfulness It is effective in patients dealing with anxiety disorders.

12. The upward arrow technique

With the ascending arrow technique, the cognitive-behavioral psychologist detects the root of the patient’s dysfunctional thoughts.. To do this, a series of questions are asked through which to infer the triggering cause. At the same time, the patient also becomes aware of those mechanisms that build her discomfort and irrational cognitive approach.

13. Goal setting technique

Among the techniques of cognitive-behavioral therapy, it is key to train the patient in the clarification and establishment of goals.. Let’s think that human beings need motivators in their daily lives to progress, feel useful and excited. To train the person in this type of tool, these series of guidelines are followed:

Clarify dreams and passions.Define goals.Set SMART goals (specific, measurable, attainable, relevant, and time-bound).Break down those goals into smaller steps.Think about action steps and mechanisms.Maintain motivation.Make a Monitor and evaluate results.

Advantages and limitations of cognitive-behavioral therapy techniques

In an article, Education and Inspiration for General Practice alludes to the main advantage of cognitive-behavioral therapy techniques. We are faced with strategies that have a lasting and positive effect on patients.. Now, if we ask ourselves about their limitations, it is worth noting that these resources seek to address current problems.

This means that it does not address the patient’s past and the root cause that triggered the problem is not always resolved. However, the person is enabled to, on their own, take greater control of their life by taking care of their mental focus. That’s a great starting point for safeguarding psychological well-being.

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