How to do Cognitive Behavioral Therapy? | Practical aspects of CBT | Steps of CBT | CBT Techniques

How to do Cognitive Behavioral Therapy? | Practical aspects of CBT | Steps of CBT
Cognitive behavioral therapy (CBT) is a common type of talk therapy (psychotherapy). You work with a mental health counselor (psychotherapist or therapist) in a structured way, attending a limited number of sessions. CBT helps you become aware of inaccurate or negative thinking so you can view challenging situations more clearly and respond to them in a more effective way.
CBT can be a very helpful tool ― either alone or in combination with other therapies ― in treating mental health disorders, such as depression, post-traumatic stress disorder (PTSD) or an eating disorder. But not everyone who benefits from CBT has a mental health condition. CBT can be an effective tool to help anyone learn how to better manage stressful life situations.
Cognitive behavioral therapy is used to treat a wide range of issues. It's often the preferred type of psychotherapy because it can quickly help you identify and cope with specific challenges. It generally requires fewer sessions than other types of therapy and is done in a structured way. CBT is a useful tool to address emotional challenges.
You might decide on your own that you want to try cognitive behavioral therapy. Or a doctor or someone else may suggest therapy to you. Here's how to get started:
Find a therapist. You can get a referral from a doctor, health insurance plan, friend or other trusted source. Many employers offer counseling services or referrals through employee assistance programs (EAPs). Or you can find a therapist on your own - for instance, through a local or state psychological association or by searching the internet.
Cognitive behavioral therapy may be done one-on-one or in groups with family members or with people who have similar issues. Online resources are available that may make participating in CBT possible, especially if you live in an area with few local mental health resources.
CBT often includes:
Learning about your mental health condition
Learning and practicing techniques such as relaxation, coping, resilience, stress management and assertiveness
Steps in CBT
CBT typically includes these steps:
Identify troubling situations or conditions in your life. These may include such issues as a medical condition, divorce, grief, anger or symptoms of a mental health disorder. You and your therapist may spend some time deciding what problems and goals you want to focus on.
Become aware of your thoughts, emotions and beliefs about these problems. Once you've identified the problems to work on, your therapist will encourage you to share your thoughts about them. This may include observing what you tell yourself about an experience (self-talk), your interpretation of the meaning of a situation, and your beliefs about yourself, other people and events. Your therapist may suggest that you keep a journal of your thoughts.
In guided discovery, the therapist will acquaint themselves with your viewpoint. Then they’ll ask questions designed to challenge your beliefs and broaden your thinking. You might be asked to give evidence that supports your assumptions, as well as evidence that does not.
In the process, you’ll learn to see things from other perspectives, especially ones that you may not have considered before. This can help you choose a more helpful path.
Identify negative or inaccurate thinking. To help you recognize patterns of thinking and behavior that may be contributing to your problem, your therapist may ask you to pay attention to your physical, emotional and behavioral responses in different situations.
Reshape negative or inaccurate thinking. Your therapist will likely encourage you to ask yourself whether your view of a situation is based on fact or on an inaccurate perception of what's going on. This step can be difficult. You may have long-standing ways of thinking about your life and yourself. With practice, helpful thinking and behavior patterns will become a habit and won't take as much effort.
Activity scheduling can help establish good habits and provide ample opportunity to put what you’ve learned into practice.
Behavioral experiments are typically used for anxiety disorders that involve catastrophic thinking.
Before embarking on a task that normally makes you anxious, you’ll be asked to predict what will happen. Later, you’ll talk about whether the prediction came true.
Over time, you may start to see that the predicted catastrophe is actually not very likely to happen. You’ll likely start with lower-anxiety tasks and build up from there.
CBT is a popular treatment that can be applied to a wide range of issues, including the management of bipolar disorder.
Treatment with CBT focuses on identifying problems and your reactions to them. It then helps you replace these reactions with more objective, balanced thoughts. This can create self-awareness and strengthened coping skills.

[@sadiamalik2251]

Being a mental health practitioner I learn a lot of things from your videos ......thanks a lot sir

[@user-yi3sk6sy6k]

It is a great privilege to learn from the best teacher in psychiatry.

[@SureshBadaMath]

Thank you very much for your feedback

[@sadiamalik2251]

Sir plz make an extensive series on psychological assessment n scales n about their interpretation

[@neshneshnesha]

by far the best cbt video I've come across. thank you for breaking down the steps.

[@SureshBadaMath]

Thank you very much for your feedback. All the best

[@oneandonlysanket]

Very useful video. How can someone get the PDF version of your presentation?

[@madinaleon7561]

Thank you! I enjoy your lectures 🙂

[@SureshBadaMath]

Welcome

[@fifi7520]

Great video sir, which book have you referred to prepare for this video?

[@anwarparvezbhuiyan7237]

You covered every aspect of cbt.thank you Sir

[@SureshBadaMath]

Welcome

[@adithyas2155]

A very simple vedio on cbt

[@SureshBadaMath]

Thank you very much for your comment

[@sabi7376]

Thank u so much sir 🙏

[@SureshBadaMath]

Welcome

[@walktogether9179]

Wonderful session sir

[@SureshBadaMath]

Thank you very much for your feedback

[@shivakumar.h.b6237]

Thank you So much Sir

[@SureshBadaMath]

Welcome All the best

[@RajuAkon]

Nice presentation sir.. Can we get your notes of this presentation?

[@zohaishtiaq63]

Sir need same detailed video on REBT . This video is covering all topics with detail and timesaver during exams Thanks

[@SureshBadaMath]

Thank you very much for the suggestion I will do it

[@GaneshnarayanMeena-uo6wj]

In depression insomnia in competitive adults. Is present any book of it for physiotherapist

[@GaneshnarayanMeena-uo6wj]

Sir Can use it physiotherapist to adults with anxiety

[@rizuviral6786]

Sir im very impress with the way of yr explanation sir i know a patient of schizophrenia what we should do

[@SureshBadaMath]

Please consult a local doctor

[@VenkateswaraprecastCementprodu]

Sir,Without any trigger i am getting physical sensations what to do

[@shripujasiddamsetty]

Excellent sir. Can u pls teach aba and behaviour therapy too pls

[@SureshBadaMath]

Sure

[@elzabethmcarthur3154]

A little piece of advice, from an older Autistic adult. Don't push harmful practices, talk to actually Autistic adults who have been damaged and these practices, no matter how they claim to be much kinder now and don't have eugenics and conversion therapy at there core, it still is conversion therapy, short sighted, will back fire on those it's inflicted on. A good resource for information is Aucademy, ran by Autistic doctors. Can be found in KZbin and Facebook. Get the lived experience. From actually Autistic adults. Before you push harmful practices..

[@dr.nitoobaruah8168]

Sir kindly post a video on MET also

[@SureshBadaMath]

Sure

[@arindamojha8569]

Sir could you please refer some good books for cbt and ERP.

[@SureshBadaMath]

Brain Lock by Jeffrey M. Schwartz for ERP in OCD Cognitive Behavior Therapy, Second Edition: Basics and Beyond - Judith S. Beck and Aaron T. Beck

[@viralee393]

Thank you sir. Very useful video. I want to learn CBT. Can you suggest some reputed course?

[@SureshBadaMath]

Best course, would be doing CBT on patients under a therapist supervision.

[@viralee393]

@@SureshBadaMath so learning under someone's guidance. But will that give me a certificate or allowance to practice on my own in future?

[@Aza569]

Sir, if the client is uneducated how can this thought diary will be maintain?

[@SureshBadaMath]

I do agree that it may be difficult to implement in uneducated client but if the person is intelligent and if we spend time it can be done However, CBT is difficult to implement (including thought diary) in intellectually challenged person

[@qasimhussain964]

Sir lecture should be on Ect

[@SureshBadaMath]

Thank you very much for your suggestion

[@hanank4999]

Post for DBT

[@SureshBadaMath]

Sure

[@ee-hd2is]

Yes sir DBT please. Thank you

[@rikitasolanki9181]

Sir please give cbt for religious ocd

[@SureshBadaMath]

Please consult your treating doctor

[@subhradipchoudhury7314]

@@SureshBadaMath Psychiatrists are incompetent to conduct cbt because of lacking proper psychotherapy training during residential training only maximum 2 months of posting in psychology clinic.

[@md.imadzaman4303]

Thanks

[@gamithiiteshkumarguljibhai5687]

I have written down notes😂

[@SureshBadaMath]

Excellent and thanks for sharing your thoughts