CBT (cognitive-behavioral therapy) is a therapeutic approach that addresses the thoughts that reinforce negative belief systems, and the behavior that occurs as a response to those beliefs.

Combining a cognitive approach, which deals with our reasoning, perceptions and learning patterns with a behavior approach, which looks at the actions that follow our cognitions, CBT is able to help people change core beliefs and learn new actions that result in healthier habits. Literally hundreds of research studies have been conducted on the effectiveness of CBT, making CBT the treatment of choice today for conditions such as substance abuse, eating disorders, anxiety, panic, and depression. The newest empirical studies are using brain mapping to further examine and document the effectiveness of CBT.

In addition to the research, CBT is the treatment of choice for many insurance providers. CBT is a relatively short-term therapy that is very goal-oriented, structured, and conducive to change. Instead of a lengthy psychoanalytical approach, CBT is predominantly focused on an individual's present day functioning and life satisfaction. CBT is an active therapy where the client will work toward established goals.

The "cognitive" component of CBT is just that, cognition or thought. One of the tenets of CBT is that distorted perceptions form our emotional response. Or put another way, we get to "feel" what we "think." CBT focuses on our current negative thinking patterns, distorted concepts of self, our attitudes and assumptions, limiting beliefs, and mental imagery, for example. The cognitive component of CBT is about training people to recognize negative thinking patterns that influence how we feel and behave. With recognition of self-specific destructive cognitions, we can then focus our attention on changing these cognitive distortions and reducing the time we spend 'playing' amongst these distortions. This is where the 'behavior" part comes in.

On the "behavioral" level, CBT focuses on changing unhealthy or unwanted behaviors that reinforce our negative thinking patterns. Behavioral strategies for coping with procrastination, dealing with anger, self-medicating with food, alcohol or other substance abuse, for example, might be part of CBT focused treatment. Time-management skills, social interaction skills, communication skills might also play an important role. Teaching relaxation techniques, the importance of moderate physical activity each day, proper diet and nutrition, all work together to compliment cognitive restructuring.

Put simply, CBT is about reprogramming habits - thinking habits - and our knee-jerk reactions to these beliefs. It's about education and awareness; it's about recognizing distorted perceptions and changing our typical behavior with more positive behavior. In short, if you can recognize that certain thoughts produce unpleasant emotional consequences; and you're shown a NEW, healthier way to think and respond within that same environment, you will by empowered to choose this new way of thinking because it will produce a more serene life-experience for you.

CBT is a scientifically well-established and effective treatment for anxiety and depression. Many studies show that CBT is just as effective as anti-anxiety and antidepressant medications in managing these emotional conditions. And for relapse rates, CBT is much more effective than medications in preventing relapses. The side effects associated with medications for anxiety and depression also make CBT a more desirable form of treatment for many.

Certainly medications have their place, but pills without skills are not a comprehensive, long-term solution for anxiety and depression. In fact, a large percentage of people who are prescribed antidepressants do not find adequate relief, forcing them to endure one drug trial after another before realizing results.

CBT provides a solution-based option for people because the long-term effects of CBT treatment are lasting.

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Reviewed: 02/2006