Cognitive Therapies

Cognitive Therapies – What is it?

Cognitive therapies are psychotherapeutic treatments based on the concept that our thoughts, feelings, behaviors, and physical sensations are interconnected. These therapies are concerned with identifying the destructive or problematic thinking patterns and correcting them to prevent their negative influences on our physical and mental wellbeing.

Cognitive behavioral therapy or CBT aims to divert focus from unwanted damaging thoughts that are randomly generated and are a primary reason for depression, anxiety, and emotional conflicts. Instead, the focus is shifted towards more productive and positive thoughts.

Types of Cognitive Therapies – what type of therapy is best for me?

The list is endless when it comes to the type of cognitive therapies available for different psychological distresses. Each one of these cognitive therapies is designed in a unique manner considering the specific needs of the individual. Cognitive therapies can help people suffering from several emotional and psychological dilemmas. You can choose appropriate cognitive therapy according to your unique needs. For example, if you are having trouble sleeping, struggling with substance abuse, cannot get over some past traumatic experience, having a lack of focus, cannot get rid of negative thoughts, or are under constant stress and anxiety; you can find a suitable cognitive therapy for you to help resolve your issue.

With the availability of numerous cognitive therapies, selecting the right therapy for you can be tricky. Here we have a list of a few cognitive therapies with a brief introduction of what they have to offer you to make the selection easier for you.

Addiction Coach

While the psychotherapists are concerned with diagnosing mental disturbances and abnormal thought processes through counseling or talk therapy, the addiction coach can help you get rid of addictions and help you stay away from them by providing you with strength-based support. They stay with you long after you give up an addiction and help you make the right decisions, avoid triggers, teach you better coping strategies, and set achievable and realistic goals. They are not only helpful in matters concerned with addiction, but they also play a positive role in all aspects of your life, including your personal, professional, and social dealings.

Art Therapy

Art therapy enables the clients to express their deepest emotions and disturbing thoughts using art as a medium. Art therapists are highly trained individuals in the fields of art and psychology who can see beyond color, texture, and different art media and make an inference based on your artwork to recognize the emotional complexities at play. You can choose an art form of your liking to express yourself, including drawing, finger painting, painting, doodling, scribbling, sculpting, etc.

Autogenic Training

Autogenic training uses a combination of verbal cues, meditation, and breathing techniques to guide our mind and body to relax. It is a self-regulated form of cognitive therapy that helps you control your stress, frustration, and other negative emotions during overwhelming situations by guiding your mind to follow your own command. Autogenic training is effective for positive and productive thinking practices. In addition, it can help calm your heart and breathing by activating the parasympathetic system.

Ayurveda Meditation

Ayurveda mediation is one of the oldest forms of cognitive therapies. It can help bring harmony and stillness to your thoughts. Ayurveda mediation deals with three different Dosha or mind-body types: Vata, Pitta, and Kapha. Ayurveda meditation can help organize your thoughts and teach you to actively ignore unproductive thoughts and concentrate on the useful ones for better mental and physical wellbeing.

Other cognitive therapies are listed and linked at the end of the article: Brainspotting, Breathwork, Cognitive Behavioral Therapy, Counseling, Dream Interpretation, Eye Movement Desensitization and Reprocessing, Havening Technique, Hypnobirthing, Hypnotherapy, Life Coaching, Meditation, Mindfulness Coach & Mindfulness, Neuro Linguistic Programming, Personal Development, Psychotherapy, Sound Therapy, Speech and Language Therapy and Thought Field Therapy.

What are the benefits of Cognitive Behavioral Therapy?

Just like there are several types of cognitive therapies, the benefits they possess are numerous as well. Cognitive behavioral therapy enables people to control their thoughts instead of letting their thoughts control them. The concept behind CBT is that our behavior is a product of our thinking patterns. For example, suppose a person is always thinking about roadside accidents or reading or watching content on the same topic. In that case, they are practically feeding their mind the fear of being in a vehicle. But as we cannot stop accidents from happening, we can train our minds to deal with these happenings in a controlled manner.

CBT holds the following benefits:

  • It can help you pay attention to the thoughts and ideas that result in making you feel sad or anxious and replace them with a healthier thinking pattern.
  • This therapy can show early results, and you can start feeling better in 5 to 20 sessions.
  • The sessions can be either held in person, or you can receive the therapy over a video call
  • Cognitive behavioral therapy can be an effective treatment option where psychiatric medicines alone do not work well.
  • You can continue using this therapy during everyday life after your treatment is completed.
  • CBT can treat a variety of maladaptive behaviors

 

Cognitive Behavioral Therapy can help if you are suffering from any of the following conditions:

Bipolar disorder

Borderline personality disorder

Eating disorders

Obsessive-compulsive disorder (OCD)

Panic disorder

Phobias

Post-traumatic stress disorder (PTSD)

 Psychosis

Schizophrenia

Sleep disturbances

Substance abuse

Anger issues

Anxiety and depression

Social anxiety disorder

Chronic pain

Attention deficit hyperactivity disorder (ADHD)

Grief

Procrastination

Body dysmorphic disorder

Antisocial behavior

Conduct disorder

Mood swings

Hypochondria

 

What are the common challenges to starting Cognitive Therapies?

Cognitive therapies are a unique method of treatment. Their success mainly lies in the client's willingness to change and consistency. There are certain challenges to continuing this for if treatment. Some of these are:

  • Start can be Difficult

As these therapies are all about recognizing abnormal thinking patterns and changing them, starting these therapies can be difficult. While admitting that your thoughts and fears are irrational and unhealthy can be easy, diverting your thoughts and finding the concentration can be tricky for beginners.

  • It Depends on Your Willingness

Your willingness and commitment to the treatment plays a huge part in the success of these therapies. As a significant part of the treatment is to practice the learned strategies at home, it will need self-discipline and personal commitment to getting the full advantages of cognitive therapies.

  • Results are Gradual

Although they are very effective, the results of cognitive therapies take time. These therapies are usually based on step by step approach. For example, to overcome fear, first, you will need to be able to think about disturbing thoughts related to that particular fear without giving in to the fear and anxiety. Next, you will start introducing yourself to stressful situations. This will ultimately condition you to be calm in once scary scenarios.

Conclusion

Cognitive therapies are effectively designed to understand our deepest psychological distresses and address them at their root level. This type of treatment requires a total commitment, willingness to change, and adherence to the treatment on the client's part. Not only are these therapies effective in a number of psychological disorders, but they also provide strategies to cope with day-to-day distresses and overwhelming situations. The ultimate goal of these therapies is to improve your overall quality of life in terms of physical, mental, and social wellbeing.

 

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