Cognitive-behavioral therapy (CBT) has existed since the 1960s, when psychiatrist Dr. Aaron Beck first developed it. He was interested in the links between thinking and behavior and how a therapy based on behaviorism, as well as the new—at the time—understanding of how thoughts influence beliefs, emotions, and actions, could help people who struggle with their mental health.
Cognitive-behavioral therapy programs are increasingly offered in mental health and substance use treatment centers like The Right Step Houston. The proven efficacy of CBT techniques makes this treatment option a good one for those dealing with depression, anxiety, post-traumatic stress disorder (PTSD), addiction, and so many more conditions.
What To Know About Effective CBT Techniques
The skills you learn in cognitive-behavioral therapy apply throughout life. They don’t stay specific to the psychotherapy office and follow you until your next session. They’re approaches to life and self that can address mental health challenges now and maintain that mental health indefinitely into the future.
When dealing with depression and looking for strategies that work, CBT processes are particularly effective. CBT techniques tend to focus on aligning your behaviors with your values by shifting thoughts that don’t serve you, amplify your depression, and may be rooted in past trauma or a misguided negative self-valuation. These techniques are activators for the behaviors you want to exhibit. They work. As you experience CBT with your therapist, you’ll learn and practice these methods. Over time, you’ll see how directly they affect your mood and how you show up for yourself—consciously and intentionally.
Working with Muscle Relaxation
Relaxation lets your mind quiet so you can meditate on affirmative thoughts as you reprogram hurtful patterns. Simply lie or sit in a quiet space and work your way through each muscle group, starting at your head or toes.
Mindful Breathing
This also soothes the central nervous system (CNS), allowing room to change one’s thinking. Deep inhalation with an even longer exhalation works exceptionally well to reduce both a racing heart and racing thoughts.
Keeping a Journal
This can be a written journal or an audio or video journal if those work better for you. Journaling is an opportunity to focus on releasing harmful or unproductive thoughts. When you feel one rising, note it, write it down—or talk about it in your audio journal—enough to notice what triggered it and how your body felt. Then, release it. Think of a sentence that’s the flip side of that negative thought. If the thought arises again, say the sentence until eventually, you’ve replaced an unhelpful thought or idea with one that benefits you.
Going Through the Motions
Beliefs about yourself, such as being unlovable or a failure, often link to depression. When you’re tempted to act on one of those negative thoughts, do the opposite. Take one small action that pushes back against being the person you wrongly believe yourself to be. An example might be: you want to take a sick day because you think your colleagues see you as incompetent. Instead, go to work. Play the record in your head: “I’m good at my job. I’m a hard worker.” Always state affirmations in the positive—“I’m”—and avoid the negative—“I’m not.”
How Cognitive-Behavioral Therapy for Depression Works
When you’re getting help for depression, cognitive-behavioral therapy is notable in its efficacy. Some of the factors that make CBT appealing to people with depression or mood disorders are listed below.
Cognitive-behavioral therapy for depression:
- Is based on a set of specific objectives, such as identifying and transforming harmful thoughts. This specificity offers structure.
- Is goal-oriented, with a clear set of objectives making goal-setting achievable.
- Focuses you in the present moment, which removes the background noise of regrets about the past and fears about the future.
- Is time-limited, with an average of anywhere between 24 and 48 sessions. This means you can set your sights on when you’ll be able to measure your progress, which feels good.
- Brings about shifts in thoughts, behavior, and mood, which lead to different actions. When you behave differently, you reinforce your new way of thinking, which reinforces the new way of behaving. CBT creates a very effective feedback loop for future and ongoing mental health.
CBT will help you overcome your depression, perhaps in conjunction with medication or support groups. If you have a co-occurring substance use disorder (SUD), the CBT techniques work equally well in addressing both.
Enroll in a Cognitive-Behavioral Therapy Program at The Right Step Houston Today
The Right Step Houston’s experienced therapists use highly effective cognitive-behavioral therapy. CBT meets you where you are. It works for anyone who struggles with depression, regardless of how long your depression has lasted or what specific depression diagnosis you’re struggling with.
Call 1.844.768.0169 or complete our online contact form to get on the road to your mental health and well-being goals as soon as possible. We’re here to help.