What Is Cognitive Behavioural Therapy
CBT is a method used to treat mental illnesses and addiction by addressing negative thoughts and feelings.
Dr. AAron T. Beck in the 1960s founded the Cognitive behavioural therapy (CBT) Cognitive behavioural therapy (CBT) as a means of treating mental illnesses.
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It takes both people and resources to deal with substance dependency. You can recover successfully with the help of either residential or non-residential treatment. In order to maintain the skills that are required along with the recovery you can get help from mental health counsellors.
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Cognitive-Behavioural therapy is helpful to people to address any problematic thoughts and feelings which they could have in order to overcome addiction.
Many of the groups and rehabs are utilising Cognitive behavioural therapy in the recovery processes. Getting in control of your thoughts and perception about life an addiction will help in overcoming this behaviours and this is something the patients are trained on at CBT.
Some of the other behaviours that can be eliminated aside from dependency on drugs include
- State of panic
- Attention Deficit Disorder [ADD]
- Mood swings
- Obsessive Compulsive Disorder [OCD]
- Eating disorders
- Post Traumatic Stress Disorder [PTSD]
There are many rehab centres that provide CBT and you can find one near you today.
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How Cognitive Behavioural Therapy Helps
CBT clearly shows that a good deal of destructive emotions and actions are neither reasonable nor logical. Such feelings and behaviours may be caused by either environmental effect or experiences from the past.
Cognitive behavioural therapists work with patients to identify potentially thoughts that lead to self-destructive or unhealthy behaviours. Involuntary ideas from a sudden urge and frequently emanates from a mistaken belief and a subconscious way of thinking based on low esteem and fear. People often drink or abuse drugs in an attempt to mitigate these afflictive thoughts and feelings.
Addicts find it easier to overcome their addiction when they begin to understand why they are acting or feeling in a certain manner and how their feelings and actions are leading them to the use of prohibited substances.
These addiction can be gradually minimised if they address the past experiences and thoughts. The positive behaviours that are learnt through CBT can thereafter be used instead of using drugs or alcohol.
The Role Of Cbt In Treating Addiction
Most users are found to be suffering from deep despair and hopelessness which in the first place were caused by bad or distrustful thoughts.
What this says is dark thoughts have a higher possibility of making a person start abusing substances.
How to identify what brings on the urge for the drug or alcohol on a day to day basis. There are three ways in which CBT can help recovering users deal with triggers according to the National Institute on Drug Abuse.
Drug Addiction And Alcoholism Can Be Overcome With The Help Of Cbt Because
- Getting rid of all the negative thought that lead people to addiction.
- Providing the tools needed for self-help to improve their moods.
- CBT can show the recovering user how to communicate better.
How To Manage Triggers
- Recognize Triggers In Time
- Learn to identify what makes you want to take drugs or drink.
- Avoid The Triggers
- This involves distancing yourself from your triggers as much as possible.
- Apply the CBT skills you have learned to sort through your thoughts and emotions to beat the urge to indulge.
You can practice CBT behaviour techniques anywhere and everywhere. Recovering addicts do not need to visit a specialist for advice but can indulge in several CBT exercises by themselves either from home or in a group setting.
SMART and other such like Addiction Support groups employ the CBT techniques to help their members remain sober.
Cbt Therapy Principles
To help a user to recover, there are special methods that are utilized in CBT.
Examples of CBT techniques which are generally utilised in the treatment of addictions include the following
- Thought Records
- One way to overcome these behaviour is keeping in check your thoughts in order to avoid negative thinking.
- For comparison purposes, you can even list the proof for and against these negative thoughts.
- The aim is to help people switch to more balanced and less rough thoughts by taking stock of what they are thinking.
For example, a person may think that a supervisor at work doesn't think highly of them. In this case, CBT will help the person move from a mindset where they feel they need to drink to feel better about themselves to one where they see mistakes as a normal part of the learning process. My supervisor may in fact think highly of me for being able to learn from my mistakes. I do not need alcohol to get a better feeling of myself.
- Behavioural Experiments
- Exercises of this kind contrast negative and positive thoughts against each other in order to see which ones are more effective in changing the patient's behaviour.
- Where some people may respond to self-criticism, others may prefer self-kindness.
- These experiments are useful in finding out what causes an individual to improve their behaviour.
Example "when I criticize myself after indulging in too much drink, I drink less" vs. "when I encourage myself that I am better off without so much drinking, I drink less."
- Creating Images In Your Mind
- The people can overcome their feelings by thinking of a past experience that was unpleasant.
- During this moment, they are required to take note of every sight, emotion, sound, thought and impulse.
- By reliving painful memories again and again, the addict can gradually mitigate the anxiety caused by these past experiences.
Example Painful childhood memories haunt an individual who constantly focuses on them. He reproduces every feeling and emotion which he experienced at that moment. Eventually, repeatedly remembering this episode gives him less pain, and he doesn't feel the need to take drugs or drink alcohol to ease this pain.
- Comfortable Activity Plan
- Enjoyable activities which can help break up regular routines can be learned by people simply by making a list of the healthy activities because the technique requires them to do so.
- These are activities that are designed to elicit positive feelings and are usually easy to do.
- Enlisting - and carrying out - these activities helps patients avoid negative automatic thoughts, so these people do not need to drink or take drugs for this purpose anymore.
Example A financial advisor working in a high stress environment can take 15 minutes off the job to do something relaxing instead of turning to alcohol or drugs when overwhelmed. He or she can begin to use the extra time at their desk to enjoy some new music from a melodious artist.
Difference Between Other Therapies And Cognitive Behavioural Therapy
Cognitive Behavioural Therapy take a more practical approach to therapy as compared to other methods.
Addicts in treatment are expected to go beyond just talking to the therapist during the CBT sitting and the therapist is not just a passive listener. The addicts and the therapists will be working with each other to treat the addiction.
The foundation of Cognitive Behavioural Therapy focuses on action-based treatment, which will be rapid. Lots of mid length rehabilitation programs that last from 60 to 90 days include CBT techniques to give patients more opportunities to cop? with their problems.
It has been observed that some techniques of psychotherapy can take many years before a strong impact is seen. In sharp contrast, CBT just requires 16 sessions before meaningful results can be seen.
Due to it's highly adaptable nature, CBT is used in both private and group counselling and it is also used in residential and non-residential rehab programs. Most counsellors and addiction medical facilities incorporate CBT as a section of their recovery programs.