Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is a practice that involves identifying how our thoughts impact our behaviors. Often we experience feelings that will lead to irrational thoughts. These thoughts can trigger dysfunctional behaviors. CBT helps us identify the connection between thoughts and feelings, and the types of behaviors they trigger. We can then learn to challenge and modify our thoughts and behaviors when they are harmful.

Consider this common example: I get called in for a job interview for a company I’m very excited about. This situation yields feelings of confidence, pride, and positive self-worth. I might be thinking I will likely get this job. After the interview, I’m informed that the position was offered to someone else. This leads to feelings of disappointment, shame, and sadness. Those feelings trigger self-defeating thoughts that I’m incapable, stupid, and a failure. Maladaptive behaviors might follow, such as social isolation, substance abuse, and self-harm. CBT teaches us how to replace irrational thoughts and dysfunctional behaviors with positive, helpful, and accurate ways to respond to the situation. When used successfully in the above example, I may feel all the feelings that arise, such as disappointment and sadness, and instead of accepting the thought that I’m incapable, I can recognize that I did my best in the interview and choose to continue applying to jobs that fit my interests and skills. Afterward, I engage in helpful coping mechanisms to increase my self-worth, such as spending time with close friends and family.