CBT Techniques

What kinds of techniques are used in a CBT treatment?

1. All the CBT techniques and methods are based on the cognitive model, which considers our thoughts, emotions, bodily sensations and behaviours, are interconnected and influence each other.
2. The techniques are all designed to help clients become aware of and change the different parts of the model (thoughts, physical reactions, behaviours) in order to change their usual unwanted responses to triggers or belief systems. They are intended to make people realize that they can act in new ways that bring better results to them. These techniques can target the thinking process (cognitive aspect), the behavioural aspect or the physical reactions to situations.
3. In Cognitive Behavioural Therapy (CBT) we usually use worksheets to make it more clear for people to appreciate their own internal experiences, beliefs and develop experiments accordingly.
4. We use logs, dairies, rating scales, and other worksheets to help clients connect situations with their emotions, thoughts, feelings, actions and to support their learning about their own experience as well as to see their own progress throughout treatment. To see examples of CBT worksheets.
5. All these logs and worksheets are an integral part of a therapeutic treatment in which the therapist offers a warm, compassionate and caring environment so their client can feel safe, validated and supported. The pace in which the techniques are introduced depends on each client’s preference. Some people choose to go at a fast pace and learn everything as soon as possible, while others prioritize taking the time to absorb the new information, internalize it and make the wanted changes in their lives.

What are Cognitive Techniques?

The exercises we use to address the difficult and unhelpful thoughts and beliefs include thought records, such as tracking thoughts when there was a shift in the emotional state, identifying emotions, and finding evidence for and against the thought, that causes the suffering. Clients learn about typical cognitive distortions that happen when we get very emotional (very sad, anxious, angry or scared). The cognitive techniques are geared towards helping clients identify their negative ways of thinking and use methods to reach a more balanced or realistic thought.

Another technique is called Socratic questioning and it involves asking questions in a specific way that allows the client to realize on his own that his original painful belief was not completely true. This brings a huge sense of relief. It allows people to decrease their anxiety and access the part of their brain that is more rational.

Read about anxiety in children.

What are behavioural techniques?

The Behavioural techniques involve taking action to test the beliefs and assumptions that are causing stress. For example, people who are afraid of speaking to strangers or in public may develop a series of small steps to go from what they can do now to achieve their desired goal. Before starting to take the steps, they learn a variety of ways to relax, using relaxation techniques, self-talk which (reassuring phrases) and affirmations that they have developed in the course of the therapy before getting to this stage.

Doing the behavioural experiments always involve getting out of their comfort zone in order to conquer their fears. This process opens the doors to discover new assumptions and meanings that lead to personal growth and development.

Behavioural experiments are designed to challenge negative beliefs that may have been helpful and appropriate in the past, mostly during childhood, but are no longer applicable or helpful now.

See how a child psychologist can help your child.

How can you learn to use these techniques?

You will learn all of these techniques during your sessions. You will be guided to become more aware of your own thoughts, emotions and expectations. Then you will make a plan to apply between sessions and practice what you have learned. This will lead to change your default attitudes and to try to test new ones.

Challenging your old beliefs that have been guiding your life actions and decisions on a daily basis and no longer applying them to your present will expand your limiting beliefs and make you grow as a person.

You will drop fears, gain more freedom and a sense of being alive.

What are the benefits of learning and practicing these techniques?

All of the techniques that you will learn during your CBT treatment will educate you on how you can challenge negative or dysfunctional beliefs, emotional responses and behaviours. This will in turn change how you see others and the world in a way that serves you better.

Sometimes we become caught up in negative thoughts that lead to negative interactions and results. When you learn how to challenge your thoughts in an emotional state of anger, frustration or anxiousness, you will be able to stop yourself before you act upon them.

Read more about anger management.

Practicing these techniques will create changes in your mind by making it more flexible and able to see things from a new and balanced perspective. It will allow you to be in control of your actions, which builds a sense of accomplishment and self-confidence.

Free 15-Minute Consultation

If you are interested and would like to speak to a CBT specialist in Thornhill, Vaughan, Markham, Richmond Hill or North York, or have any questions please call 905.597.4404 or fill out the form below for a free-15 minute consultation and someone will contact you within 24 business hours: