Psychotherapy has evolved a lot since the practice was first developed. We understand much more about mental health today than even just 10 years ago. Many different treatment modalities have been developed to treat different conditions. One of the most common and versatile forms of treatment used today is cognitive behavioral therapy (CBT). 

In cognitive behavioral therapy, the clinician guides the patient in self-reflection. They help you recognize the thoughts and feelings for what they are. When you understand your initial reactions a bit better, you can start to choose which ideas you pay attention to and what you tell yourself. You can change your “inner monologue” to be more compassionate and more aligned with the life you want to live. 

In this article, we’ll share seven cognitive behavioral therapy techniques your therapist may use to help you with conditions like anxiety or depression.

7 techniques your clinician may use during cognitive behavioral therapy

There are actually several different variations of cognitive behavioral therapy. Exposure and response prevention (ERP) is helpful for people experiencing obsessive-compulsive disorder and other anxiety disorders. Acceptance and commitment therapy (ACT) helps people change their relationship to distressing feelings and impulses and consider different ways to respond to them. Mindfulness-based cognitive therapy (MBCT) helps people develop their self-awareness along with values of nonjudgment and living in the present. Patients learn practices that help them stay calm and grounded. 

In general, CBT is so effective because it’s responsive to your challenges and your needs. Your clinician may use any of the following techniques during cognitive behavioral therapy treatments:

1. goal setting — Your therapist will start by discussing some overarching goals you may work on together. As you work toward them, you may also set goals for change and growth in different areas of your life. Starting with manageable goals can help you make progress toward bigger changes. 

2. identifying and challenging negative thoughts — Without a level of self-awareness, our thoughts can seem to have a lot of power over our lives. You might believe certain things aren’t possible for you, or you might repeat negative things other people have said about you. Recognizing and “labeling” your thoughts can help you start to consider what else might be true. 

3. cognitive restructuring — With some practice, you can start choosing more positive self-talk. Cognitive restructuring is the process of considering the evidence for different ideas or beliefs, evaluating them, coming up with other possibilities, and then testing them. It can help you manage stress and feel more at peace in different life situations. 

4. problem-solving — It may seem like there aren’t any good solutions to many conflicts and challenges in your life. When you’re feeling stuck, a therapist can help you assess what you can do differently. You may not be able to completely get rid of your problems, but there are usually ways to compromise or make positive changes.

5. skill building — One way your therapist can help you create mental wellness outside of your sessions is by helping you build skills. You may work on skills for emotional regulation, mindfulness, relaxation, asserting yourself, relationship building and more. They can be your guide as you experiment with different methods of processing your feelings and navigating life situations when they come up.

6. psychoeducation — Have you ever wondered why you have certain thought patterns? Or where certain mental health symptoms come from? Your therapist can help you learn about how your mind works and how the human brain works in general. This can help you grow as a person and be more understanding of others.

7. role-playing — Your therapist can help you prepare for a difficult conversation or learn to manage a type of interaction you struggle with. Maybe you want to set a boundary with a friend or you have a hard time taking criticism. Your therapist can pretend to be the other person so you can practice saying things in a calm and confident manner. Of course, they can help you consider what you want to accomplish and give you feedback on how to do that.

Find a therapist you trust to get started with cognitive behavioral therapy

The therapist you work with should have experience treating your condition and people your age. It’s just as important to find someone you feel comfortable talking to. It may take a few sessions to build up your trust, and the first therapist you see may not be a great match. Once you get going with the right therapist, you can explore treatment goals and techniques that will be most helpful for you.

At Embrace U, we provide a high level of treatment for patients aged 10 to 18 whose mental health symptoms are making it hard to function. Cognitive behavioral therapy is one of the techniques we use with our patients. We also provide group therapy and family therapy. If your symptoms are mild, outpatient therapy sessions may be a better fit. 

If you’re ever in need of more intensive mental health treatment, contact us. We’re here to help.