Cognitive Behavioral Therapy
Introduction
Cognitive Behavioral Therapy (CBT) is a therapeutic approach that has gained much popularity, and suggests that the act of thinking plays a very large and effective role in etiology, meaning that one’s structure of processing psychological disorders can be altered to reduce stress and harmful behaviors related to such disorders. In a study conducted in 2020, a sample of adults residing in Brooklyn, New York were studied and interviewed on the topic of mental health in regards to the effects of COVID-19. Of this study, 53.9% of participants that worked in a clinical field exhibited symptoms of depression, 63.6% of those same participants exhibited perceived stress, and 18.2% of them exhibited symptoms of post traumatic stress disorder (PTSD). Since 2020, the need for wider accessibility for resources aiding mental health continues to grow. In 2021, the US Census Bureau revealed that 63.2% of Brooklyn residents identified as people of color. This information is significant when a study found that, “Youth of Color, although at greater risk of psychological impact from systemic inequities as compared with their White counterparts, are least likely to voluntarily engage in mental health services” (Broman, 2012). This suggests that a large population of Brooklyn finds it difficult on a multitude of levels and circumstances to benefit from existing mental health resources. As far as therapeutic methods are concerned, CBT is effective and helpful in improving mental health cases of a wide variety, offering help and establishing a structure of continuous advancement for any demographic or identity provided with the appropriate tools.
Understanding Cognitive Behavioral Therapy
CBT is a structured, goal-oriented form of psychotherapy that focuses on changing negative thought patterns and behaviors. The main theory of CBT is that one’s thoughts, feelings, and behaviors impact one another, and that each is connected to one’s mental health and psychological processes. According to psychologist Easton Gaines, PsyD, there are three principles of CBT, including core beliefs, dysfunctional assumptions, and automatic negative thoughts. Core beliefs are adopted in childhood, where psychological development is highly absorptive. One’s perception of themselves, their environment, and their potential future and circumstance are considered their core beliefs. Dysfunctional assumptions are defined as one’s tendency to attach to the negative rather than the positive. This poor perception of reality is harmful to one’s mental health and can inspire more depressive behaviors and thoughts. Lastly, automatic negative thoughts, or cognitive distortions, are the negatively distorted feelings about a situation that could lead to “all-or-nothing thinking, such as thinking you’re a failure for making one mistake, ‘should’ statements, or believing that you should never make mistakes, and overgeneralization, which is the belief that you’ll always get it wrong or that things will never get better” (Roper, 2022).
In a study conducted by Eva van Dis, Suzanne van Veen, and Muriel A Hagenaars, in 2020, CBT was associated with “better outcomes compared with control conditions among patients with anxiety symptoms within 12 months after treatment completion” for 4,118 patients (van Dis, van Veen, & Hagenaars, 2020). Anxiety disorders and depressive disorders have been associated with CBT more than other psychological disorders and illnesses as of yet, but positive promises for the treatment suggest that its growing popularity will only continue to rise. In another study that utilized CBT for social anxiety disorder evidenced that “a medium to large effect size at immediate post-treatment as compared to control or waitlist treatments, with significant maintenance and even improvement of gains at follow-up (Gil, Carrillo, & Meca, 2001). As proven in a multitude of studies conducted by psychological researchers and professionals, CBT has a steady history of providing relief in many circumstances and situations regarding cognitive psychology and behavioral science.
The Benefits of CBT for Different Mental Health Conditions
For depression, CBT provides tools to combat negative thoughts that consume and control one’s behavior and perception on themselves and their environment. Cognitive restructuring is a technique related to CBT that “forms healthier thought patterns, reduces cognitive errors, and helps you practice ways to rationalize distortions and untrue beliefs” (Skedel, 2024). By practicing with replacement thoughts, stress and anxiety can also decrease as one becomes more aware in touch with reality rather than submitting to their automatic negative thoughts and behaviors. Therapists may implement role play during CBT sessions, asking the client to participate as if they are speaking to someone in a situation that might cause anxiety. This back-and-forth conversation simulates the real life conversation that they may encounter in the future so that they are able to practice in a more controlled environment. This technique allows for confidence to build and for stress and anxiety to stabilize. These exercises do not only apply to anxiety and depression, but also to PTSD and phobias since stress is a common theme among all of these psychological circumstances. Since CBT transforms an individual’s pattern of thinking from primarily negative to a more realistic and less reactive model, this type of therapy has the ability to therefore transform the individual’s entire perception on life. CBT is a highly effective tool that can be utilized for a lifetime, even as circumstances change in either negative or positive ways. CBT offers peace of mind as well as confidence that no matter what issue or relation or situation an individual finds themselves in, they can rely on CBT to offer a healthier outlook.
The Process of CBT: What to Expect
The process of CBT is arranged in several steps in order to allow the therapist to help the client identify and challenge negative thought patterns and replace them with healthier, more constructive ones. In order to identify these negative thought patterns, a client must exercise introspection, which can initially be challenging. Introspection is a form of reflection that allows one to consciously examine internal psychological processes through their thoughts, emotions, and memories in order to understand the meaning behind them (Cherry, 2023). The next step is creating and implementing possible replacements to existing thoughts and emotions. When a negative thought emerges, recognize it and actively and consciously think of a more positive and realistic thought to replace it. The purpose of this consistent exercise is to reframe and reshape the pattern of thinking that has been instilled. Homework could come in the form of journaling and manually writing down the negative thoughts as they come. This can be particularly useful if a client finds that they often experience the same negative thoughts consistently. They can write down those thoughts and then, right next to them, write down the positive counterpart. For example, if a client with social anxiety negatively thinks, “No one will want to talk to me” when being presented with the opportunity to attend a party, they can write down “I am interesting and approachable” right next to it as a reminder to replace negativity with positivity. This serves as a constant reminder as well as reinforcement of their improved behavior.
The next step is to regularly review the CBT treatment and evaluate the results. Readjustment is a normal process that may need to be implemented in order to ensure the treatment is working at one’s service. This ensures that the therapeutic approach remains effective and relevant to their individual and unique needs. Lastly, applying these learned skills to one’s life will allow real and detectable improvements to be recognized for one’s thoughts, feelings, and behaviors.
The Impact of CBT on the Brooklyn Community
With such a densely populated community in the borough of Brooklyn, mental health is a very high concern that must be properly provided for and attended to in order to ensure the overall health and safety of each of its residents regardless of background or current situation. CBT is highly individualized and custom to each client, as progress is evaluated regularly and adjustments are made to the benefit of the client. Since CBT has been proven by psychological professionals and behavioral sciences to help ease psychological distress of many types, Brooklyn can be fully confident to rely on CBT. As aforementioned, a large margin of Brooklyn residents are less likely to seek mental help due to the lack of resources as well as stigma surrounding mental health as a whole. When CBT is promoted, applied to, and provides improvement to the community, then the stigma dissolves and help is prioritized.
Why Mindset Psychology is the Top Choice for CBT in Brooklyn
Mindset Psychology is the leading provider for mental health services in Brooklyn, specializing in evidence-based therapies like CBT. The dedicated psychological and behavioral professionals behold a commitment to delivering personalized, compassionate care that meets the unique needs for each client.
Each and every therapist at Mindset Psychology desires the best possible outcomes for their clients, and are proficiently qualified in a plethora of mental health circumstances and will make each client feel supported, understood, and valued. This clinic offers a wide range of services such as individual therapy, couples therapy, and specialized therapy tailored to various mental health conditions. Mindset Psychology’s holistic approach ensures that clients receive comprehensive care that addresses all aspects of their mental and emotional well-being. If you are considering CBT or any other therapy, visit Mindset Psychology at Mindset Psychology | Psychologist In New York NY (mindspsychology.com) or by scheduling an initial consultation. To learn more about CBT and its endless benefits, visit this article:
Mindfulness-based Cognitive Therapy (mindspsychology.com) We invite you to take the first step toward better mental health with the help of Mindset Psychology and the magic of CBT.
Conclusion
CBT offers a highly reliable and effective way to a more confident, emotionally stable, and mindful life full of challenges and triumphs alike. This therapeutic approach provides for a lifetime, with new methods and navigations that develop alongside lifestyles. CBT is one of the leading therapeutic approaches in the world of psychology, proving time and time again that it can provide a stronger version of yourself. Mindset Psychology is more than equipped to take that step with you, with many experienced psychologists and dedicated researchers to guide the way
