What Principle Underlies Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy, known as CBT, has become increasingly popular in mental health care.
It has been beneficial in helping people manage different psychological issues — from anxiety and depression to eating disorders and post-traumatic stress disorder.
CBT’s benefits come from its core underlying principles, which focus on turning negative thought patterns into healthier behaviors.
In this blog post, we will understand the essence of CBT, its origins, what principle underlies cognitive behavioral therapy, the techniques, benefits, and how it can help people.
Knowing this can help you understand how CBT can benefit you, a loved one, a friend, or anyone you care about.
So let’s get started.

What is Cognitive Behavioral Therapy?

Cognitive behavioral therapy is a psychotherapeutic treatment that can help people understand how their thoughts and feelings affect their behavior.
It is based on the idea that our thoughts, rather than external factors like people, situations, or events, cause our feelings, actions, and behavior.
CBT identifies and assesses these negative thoughts — understands how they cause unhealthy behavior, and restructures them into positive, healthy, and constructive ones.
CBT is a goal-oriented, short-term, and research-based therapy.

What Conditions Can CBT Help With?

CBT can help treat various mental health conditions, like:

Depression.
Anxiety disorders.
Personality disorders.
Bipolar disorder.
OCD.
ADHD.
PTSD.
Substance misuse.
Schizophrenia.
Habit disorders (procrastination, nail-biting, teeth-grinding, and more).
Phobias.

CBT can also help with issues like:

Relationship problems.
Breakups.
Grief and loss.
Self-esteem issues.
Stress.
Insomnia.
Chronic back pain.

CBT Origins

The history of CBT can be traced back to the mid-20th century, in the 1960s, when psychiatrist Aaron T. Beck developed cognitive therapy.
Dr. Beck noted that during his analytical sessions, his patients had internal dialogues going on in their minds — like talking to themselves.
He found that the link between thoughts and behavior was important.
From this observation, the concept of cognitive therapy was born, which later evolved into the broader framework of cognitive-behavioral therapy — which involves both cognitive and behavioral strategies.

What Principle Underlies Cognitive Behavioral Therapy? – Some Important Principles of CBT

1. Cognitive restructuring.

One of the first therapy steps in cognitive restructuring is becoming aware of harmful thinking patterns.
These thoughts are usually habitual and embedded and can cause anxiety, depression, or other mental health issues.
People can pinpoint and recognize these destructive patterns through guided self-reflection.
Cognitive restructuring methods usually involve journaling or mood tracking so a person can identify their patterns.

2. Exposure therapy.

Exposure therapy is an important principle in CBT — especially for disorders like phobias, panic disorder, and PTSD.
The idea is to gradually expose people to the situations or objects they are afraid of, which helps them realize that their fears are mostly unfounded.

3. Skills training.

Skills training is another aspect of CBT.
In this principle, practical skills are taught that can be used to manage symptoms and cope with problems.
These skills can be:

Time management – people can learn how to manage their time more appropriately and effectively.
Problem-solving – it can teach a person to devise different solutions and figure out which ones work best.
Communication and self-assurance training – it can help with confidence.

This can be done by using a daily planner to manage time and tasks, practicing effective communication in interpersonal relationships, or overcoming setbacks or barriers using problem-solving strategies.

4. Mindfulness.

CBT focuses on the present.
Mindfulness is about being fully present and conscious of one’s experiences without judging them.
In CBT, mindfulness helps people focus on the present moment rather than dwelling on past mistakes or worrying about what might happen in the future.
Mindfulness exercises include:

Mindful breathing — using meditation chairs or a medication mat.
Body scan meditation.
Mindful eating.

These are the therapeutic treatments that work – they help people find peace and acceptance, which can be especially helpful when managing stress and anxiety.

5. Time-limited.

CBT is known for its time-limited nature and can last for 12 to 16 weeks.
Its short-term approach focuses on achieving a specific goal efficiently.
For instance, anxiety can often see improvement in just 12 weeks, while more complex conditions might require lengthy treatment.

6. Active participation and collaboration.

CBT is the concept of active participation, teamwork, and collaboration.
The therapeutic connection — an essential principle, focuses on respect and comfort between the therapist and the patient.
This collaborative approach creates a strong, trusting relationship, which is important for seeing positive results.

7. Homework assignments.

Homework assignments are essential to CBT.
These assignments help patients practically – they get to apply learned skills beyond the therapy room.
Some of the assignments can be:

Role-playing.
Journaling.
Meditation/mindfulness.
Relaxation methods.
Goal setting.
Problem-solving worksheet.
Activity scheduling.

These activities and exercises benefit the patient in the months and years to come.

8. Progress evaluation.

In CBT, therapists regularly check how well things are going to make sure the patient is moving toward their goals and recovery.
They use different methods like asking the person how they feel, watching their behavior in sessions, and trying new ways of approaching issues.

Cognitive Behavioral Therapy vs Psychotherapy

Psychotherapy vs CBT: Psychotherapy is a broad or umbrella term referring to various therapeutic methods for treating mental and emotional issues.
CBT is a form of psychotherapy focused on identifying and correcting negative thought patterns and behaviors.
Let’s break it down further.

Aspect	Psychotherapy	CBT
Definition	A broad term used to refer to a wide range of therapies.	A specific type of talking therapy that focuses on thoughts and actions.
Focus	Deals with many emotional and mental issues.	Changes negative thoughts and behaviors for improvement.
Approach	Uses different methods depending on the therapist’s style.	Concentrates on how thoughts and behaviors affect how we feel.
Goal	Ensures mental well-being.	Focuses on specific behavioral and cognitive changes.
Techniques	Talking, reflecting, and exploring.	Uses strategies like changing thoughts, self-reflecting, and facing fears.
Duration	It can vary a lot, depending on the type of therapy used.	Often short-term, usually around 12-16 weeks.
Applicability	Useful for a wide range of mental health concerns.	It is especially effective for anxiety, depression, and behavior issues.
Evidence Base	Evidence varies based on the type of therapy.	A research-proven method for treating mental health issues.

Finding Cognitive-Behavioral Therapy Near Me

To find a cognitive behavioral therapist near you, you can:

Check with clinics nearby that help with mental health — they might have therapists who are good at cognitive behavioral therapy.
Look into counseling centers around your area.
Get in touch with therapists who work on their own. You can find them online or in local directories.
Use websites like Psychology Today or local mental health directories online. They let you search for therapists based on where you live and the type of therapy they provide.
Check out places in your community like community centers or health departments.
Talk to your regular doctor since they might know therapists around and can guide you to someone who does cognitive behavioral therapy.
Ask people you know, like friends or family, if they have any suggestions. Hearing about someone’s experience can help you decide if you would benefit from CBT.

We Offer CBT at Good Path Health Services

If you’re looking for a mental health professional who specializes in CBT — we at Good Path Health Services have caring therapists with expertise in CBT.
You can get both telehealth and in-person care. Reach out today if you’re looking for someone you can rely on.

FAQs

What principle underlies cognitive-behavioral therapy?

The core principle is cognitive restructuring—identifying and changing negative patterns of thinking.

What are some good cognitive behavioral therapy books?

Some of the best cognitive behavioral therapy books are:

Cognitive Behavior Therapy: Basics and Beyond – by Judith S. Beck
Feeling Good: The New Mood Therapy – by David D. Burns
Learning Cognitive-Behavior Therapy: An Illustrated Guide – by Jesse H. Wright, Gregory K. Brown, Michael E. Thase, and Monica Ramirez Basco
Cognitive-Behavioral Therapy – by Michelle G. Craske

These CBT books are recommended if you’re curious to learn.

What is socratic questioning in cognitive behavioral therapy?

Socratic questioning is a technique in CBT where the therapist asks thought-provoking questions to help patients examine and reconsider their beliefs.
It inspires self-discovery and shifts perspectives.

What is cognitive behavioral couples therapy (CBCT)?

CBCT is a type of therapeutic approach that focuses on the cognitive and behavioral aspects of a couple’s relationship.