Around 2,500 years ago, Chinese philosopher Lao Tzu shared this timeless insight: “Watch your thoughts, they become your words; watch your words, they become your actions; watch your actions, they become your habits; watch your habits, they become your character; watch your character, it becomes your destiny.” In the last 50 years, psychology has studied this principle and proven it right. Cognitive-behavioral therapy (CBT) is based on the fact that what people think and believe translates into actions. For those who engage in self-destructive behaviors, seek relief from substance use, or struggle with mental health challenges, CBT skills can be transformative.
At The Right Step Houston, CBT is one of the evidence-based pillars of our therapeutic offerings. Cognitive-behavioral therapy techniques learned in rehab can be applied throughout life to sustain well-being and support your lasting recovery. Call 1.844.768.0169 today to begin turning your life around.
What Are Some Effective Cognitive-Behavioral Therapy Techniques?
Many CBT skills help you to shift your actions into closer alignment with your values by changing your thoughts.
Breathing
By learning to focus your breathing, you not only quiet the mind you also reduce anxiety, heart rate, and racing thoughts. The most effective mindful breathing involves a longer exhale than inhale. Breathe from the diaphragm, fill your lungs to whatever count works for you, and then slowly exhale to a slightly higher count. For example, breathing in to the count of five and out to the count of seven.
Practicing Progressive Muscle Relaxation
Start at the head or the toes and work your way through your body, mindfully relaxing each muscle group. If desired, you can use a guided relaxation meditation recording to help. This exercise can be done sitting, lying down, or standing and takes less than two minutes.
Journaling
Self-awareness is a key part of CBT. When you notice a harmful thought floating up, identify it and write it down in your journal. Spend a minute or two recording why it arose (if you know), how your mind and body reacted, and anything else you think is pertinent. This doesn’t have to be a lot of words—it is simply a recording of the present moment. By writing it down on paper, outside of you, you release it, so it loses some of its power over your thoughts and actions.
Coaching Yourself to Take Small Actions
Going through the motions is a proven way to create new pathways so that what’s at first seemingly impossible becomes automatic, even habitual. Sometimes, just getting dressed in the morning or making dinner seems intensely difficult. Break each action into smaller steps and focus on completing them one at a time—put on one sock, then the other, or locate a saucepan first, then fill it with water. Soon, you’ve completed the entire task and can benefit from the feeling of accomplishment. This technique is called behavioral activation, and it works.
How CBT Works in Rehab
You can use CBT skills in any context throughout your day-to-day life. An addiction treatment center like The Right Step Houston teaches you those techniques. Once you’ve mastered cognitive-behavioral therapy techniques, you can apply them in any situation.
In a rehab setting, cognitive-behavioral therapy stands out for its structured and impactful approach. Here’s what makes CBT effective:
- Focuses on identifying and transforming harmful thought patterns
- Is goal-driven and objective-oriented
- Typically short-term, spanning 24 to 48 sessions
- Keeps you anchored in the present moment
- Works effectively in both individual and group therapy formats
- Helps prevent relapse by equipping you with skills to recognize and manage triggers
- Promotes meaningful changes in thoughts, behaviors, and mood
As you practice and refine CBT techniques during treatment and beyond, these skills will become second nature, guiding you toward a substance-free, balanced, and fulfilling life.
Reach Out Today to The Right Step Houston to Get Started on Cognitive-Behavioral Therapy
At The Right Step Houston, our staff is ready to guide you through an effective outpatient or inpatient rehab experience. Call 1.844.768.0169 today or fill out our online contact form, and we’ll reach out.