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Cognitive behavioral therapy (CBT) teaches people to challenge negative thought patterns and turn less often to unhelpful behaviors. These strategies can improve your mood and the way you respond to challenging situations: a flat tire, looming deadlines, family life ups and downs.
Yet there's much more depth and nuance to this well-researched form of psychotherapy. It has proven effective for treating anxiety, depression, and other mental health conditions. Tailored versions of CBT can also help people cope with insomnia, chronic pain, and other nonpsychiatric conditions. And it can help in managing difficult life experiences, such as divorce or relationship problems.
What are the key components of CBT?
One important aspect of CBT relates to perspective, says psychologist Jennifer Burbridge, assistant director of the Cognitive Behavioral Therapy Program at Harvard-affiliated Massachusetts General Hospital.
"Therapists who practice CBT don't see the problems or symptoms people describe as having one single cause, but rather as a combination of underlying causes," she says. These include
Each of these factors contributes to — and helps maintain — the troublesome issues that might prompt you to seek therapy, she explains.
How does CBT describe our emotions?
Our emotions have three components: thoughts, physical sensations, and behaviors.
"Thoughts are what we say to ourselves, or 'self-talk,'" says Burbridge. Physical sensations are what we observe in our bodies when we experience an emotional situation: for example, when your heart rate rises in stressful circumstances. Behaviors are simply the things you do — or do not do. For instance, anxiety might prevent you from attending a social event.
All three components are interrelated and influence one another. That's why CBT helps people to develop skills in each of them. "Think of it as a wellness class for your emotional health," says Burbridge.
How long does CBT last?
CBT is a goal-oriented, short-term therapy. Typically it involves weekly, 50-minute sessions over 12 to 16 weeks. Intensive CBT may condense this schedule into sessions every weekday over one to three weeks.
Is CBT collaborative?
"When I first meet with someone, I'll listen to what's going on with them and start thinking about different strategies they might try," Burbridge says. But CBT is a collaborative process that involves homework on the patient's part.
What might that mean for you? Often, a first assignment involves self-monitoring, noting whether there are certain things, events, or times of day that trigger your symptoms. Future sessions focus on fine-tuning approaches to elicit helpful, adaptive self-talk, and problem-solving any obstacles that might prevent progress.
Certain thinking patterns are often associated with anxiety or depression, says Burbridge. Therapists help people recognize these patterns and then work with patients to find broader, more flexible ways to cope with difficult situations.
"We're cognitive creatures with big frontal lobes that help us analyze situations and solve problems. That's useful in some situations. But at other times, when you're trying to manage your emotions, it may be better to pause and acknowledge and accept your discomfort," says Burbridge.
Which CBT tools and strategies can help?
That particular skill — paying attention in the present moment without judgement, or mindfulness — is a common CBT tool. Another strategy that's helpful for anxiety, known as exposure or desensitization, involves facing your fears directly.
"People avoid things that make them nervous or scared, which reinforces the fear," says Burbridge. With small steps, you gradually expose yourself to the scary situation. Each step provides learning opportunities — for example, maybe you realize that the situation wasn't as scary as you though it would be.
By trying new things instead of avoiding them, you begin to change your thought patterns. These more adaptive thinking patterns then make it more likely you will try new or challenging experiences in the future, thereby increasing your self-confidence.
How does CBT work?
Brain imaging research suggests conditions like depression or anxiety change patterns of activity in certain parts of the brain. One way CBT may help address this is by modifying nerve pathways involved in fear responses, or by establishing new connections between key parts of the brain.
A 2022 review focused on 13 brain imaging studies of people treated with CBT. The analysis suggested CBT may alter activity in the prefrontal cortex (often called the "personality center") and the precuneus (which is involved in memory, integrating perceptions of the environment, mental imagery, and pain response).
Who might benefit from CBT?
CBT is appropriate for people of all different ages. This can range from children as young as 3 years — in tandem with parents or caregivers — to octogenarians. In addition to treating anxiety and depression, CBT is also effective for
Additional evidence shows CBT may help people with different health issues, including irritable bowel syndrome, chronic fatigue syndrome, fibromyalgia, insomnia, migraines, and other chronic pain conditions. The therapy may also benefit people with cancer, epilepsy, HIV, diabetes, and heart disease.
"Many medical conditions can limit your activities. CBT can help you adjust to your diagnosis, cope with the new challenges, and still live a meaningful life, despite the limitations," says Burbridge.
Source: Harvard Health Publishing
Instablog9ja
4 hrs
10
Media Personality, Reno Omokri has advised Nigerian men by the trending extravagant weddings while making reference to Davido’s historic wedding ceremony.
According to him Davido is using generational wealth to sponsor the event, whereas someone else trying to copy him might end up amassing debts.
Amazon's Prime Day Sales Event Slated For July 16-17
Amazon's (AMZN) Prime Day 2024 Will...
Investopedia
4 hrs
13
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Amazon's (AMZN) Prime Day 2024 will take place July 16-17, offering deals in 23 countries, the company said Tuesday.
The 10th edition of the annual sales event begins on July 16 at 12:01 a.m. PDT and runs through July 17. Early deals will be available starting July 8-15.
The company will be hoping it can better last year's event, which produced the largest single-day sales performance in company history on the first day. Prime members—of whom there are now "more than 200 million" paid subscribers, according to Amazon—flocked to the site and purchased more than 375 million items worldwide.
The event will see the return of invite-only deals where Prime members can request an invitation to exclusive offers. The company said these will include up to 40% off Sony (SONY) Wireless Headphones and up to 30% off Peloton (PTON) products.
School and college shopping guides offer deals for parents, students, and teachers ahead of the upcoming semesters.
“Last year, Amazon customers saved nearly $24 billion from deals and coupons—with Prime members enjoying the vast majority of those savings—including over $2.5 billion during Prime Day 2023,” Amazon Prime vice president Jamil Ghani said.
In addition to the U.S., shoppers in 22 other countries—Australia, Austria, Belgium, Brazil, Canada, Egypt, France, Germany, Italy, Japan, Luxembourg, Mexico, the Netherlands, Poland, Portugal, Saudi Arabia, Singapore, Spain, Sweden, Turkey, the United Arab Emirates, and the U.K.—will be able to shop during Prime Day. Prime members in India "can shop on Prime Day later this summer," Amazon said.
Amazon's regionalization of its U.S. warehouse network has led to improved delivery speeds for Prime members, which could help drive sales in the 2024 event. However, previous research showed that on average Amazon stock fell 0.34% during the first eight Prime Day sales day events.
Amazon shares were trading up about 1% at $187.59 as of 1:45 p.m. ET Tuesday and are 23% higher in 2024.
Do you have a news tip for Investopedia reporters? Please email us at tips@investopedia.comRead more on Investopedia
Instablog9ja
5 hrs
10
A Lady has revealed how she has resorted to tracking down a driver that stole her car from her on his first day at work.
According to her, she said she was with going with police officers who were assisting her with tracking down the driver who stole her car.
Instablog9ja
8 hrs
15
A fresh graduate of Nnamdi Azikiwe University, Ifunanya Miracle aka Bliss, has di£d while trying to escape a fak£ r%bbery att@ck by a prankster.
The unfortunate incident, which occurred at the school’s premises in the Awka area of Anambra State, also left Ifunanya’s friend, identified simply as Peace, severely inj¥red.
It was gathered that Ifunanya, who’s a POS operator was heading home alongside Peace on Sunday evening, June 9, when they were att@cked. They had boarded a tricycle with the said prankster who allegedly made an attempt to r%b them of their valuables.
It was gathered that the duo jumped out of the moving tricycle, and while Peace sustained inj¥ries, Miracle di£d after h+tting her head on the ground.
The prankster is said to be a final year student of the school and is reportedly in police detention.
Instablog9ja
9 hrs
10
Controversial socialite, SamLarry has advised Nigerians that when ever they see Singer Naira Marley they should get some life coaching lessons from him.
He made this known in a write up on his social media page, while hailing the singer in the Yoruba dialect.
