Depression is one of the most common mental health disorders, affecting millions of people worldwide. It can be debilitating, leaving people feeling helpless, overwhelmed, and misunderstood. For many, it may feel like there is no way out of the mental fog depression creates. However, with a therapeutic approach like Cognitive Behavioral Therapy (CBT), treatment starts to become more like a beacon of light. Continue reading to learn about the benefits of CBT.
What Is Cognitive Behavioral Therapy (CBT)?
CBT is a form of psychotherapy. It dives in to the correlation between emotions, thoughts, and behaviors. It operates on the idea that negative thought patterns contribute to our emotional distress and can then affect our overall behaviors. By learning to identify and challenge these thoughts, clients can learn how to change the way they think and act. The therapy can be structured, short-term, and goal-oriented, making it effective for treating depression.
CBT helps people recognize their unhelpful thinking patterns and reframes them to be more positive and realistic. Not only does this help with alleviating symptoms, but it also teaches how to mange the disorder long-term.
How Does Depression Affect Thinking?
Depression is a chemical imbalance in the brain that causes people to view themselves and their surroundings in a negative way. These are called cognitive distortions, and they may look like:
- All-or-Nothing Thinking: Viewing situations in “black and white” terms. For example, you may think you are always right, or the world’s biggest failure.
- Overgeneralizing: Taking one single negative event and applying it broadly. This may be experiencing rejection after an interview and thinking, “I’ll never get a job.”
- Catastrophizing: Expecting the worse possible outcome in any situation.
- Disqualifying the Positive: Ignoring or dismissing positive experiences as unimportant.
- Personalization: Blaming yourself for things that are outside of your control.
The CBT Process in Treating Depression
CBT involves key components that are designed to target cognitive distortions and help overcome them.
1. Identifying Negative Thoughts
The first step is to become aware of the negative thoughts that are causing you distress. This often involves interventions, such as journaling, where clients keep track of what these thoughts are and how often they occur. For example, if someone is experiencing a wave of sadness, CBT therapists would encourage the client to write down the thoughts they are experiencing in that moment.
2. Challenging Negative Thoughts
Once you are aware of the thoughts, the next step is to challenge them. The therapists will ask questions like:
- What evidence supports this thought?
- Is there an alternative explanation?
- Are you thinking in all-or-nothing terms?
Through this process, the person begins to see that their thoughts are based on irrational or incomplete information. They learn to replace these distortions with more balance, reshaping their reality and improving mood.
3. Behavioral Activation
Depression often leads people to withdraw from activities they once enjoyed. Behavioral activation aims to break the cycle by encouraging individuals to engage in manageable activities.
- Start with manageable tasks, such as going for a 10 minute walk.
- Reconnect with supportive friends or family.
- Plan activities that bring a sense of enjoyment, such as watching a favorite show or listening to music.
- Keep a log of different activities you tried and how they made you feel.
- Acknowledge small victories celebrate progress.
4. Developing Long-Term Coping Strategies
CBT is about developing lasting skills that can be helpful in handling future challenges. This involves teaching individuals how to manage stress, handle conflicts, and maintain healthy thinking patterns through:
- Breaking down overwhelming tasks to smaller steps.
- Practicing being mindful by doing meditation or deep breathing.
- Learning to recognize warning signs of depression and utilizing coping skills.
- Developing healthy habits such as regular physical activity, proper sleep, and balanced nutrition to reduce stress.
- Continuing to engage with a social network.
Do you think CBT could be a good fit for you? Call us today to schedule your first appointment!