The Brief on Brief Cognitive Behavioral Therapy
The Veterans Health Administration (VHA) publishes a manual on Brief Cognitive Behavioral Therapy. This manual is intended for practitioners, but readable and helpful to anyone. Here, we will point out some of the skills taught in the manual.
Many people have trouble regulating their emotions. Cognitive Behavioral Therapy (CBT) trains people how to manage their emotions. CBT helps change your thinking about how to manage situations that influence our thoughts and behaviors.
CBT helps us have a plan of action for when we encounter situations that effect our thinking and trigger an emotional response. CBT is not necessarily an immediate cure for our emotions, but with practice it can help us improve our responses. In order for CBT to be effective, we need feedback from a therapist or perhaps a trusted friend who is good listener.
We should set realistic goals towards changing our behaviors and share them with the person helping us. We should try our best to stick with the goals. It is important to meet regularly and stick to a schedule.
One part of CBT helps a person keep track of negative thoughts and unhelpful thinking. CBT gives them strategies to interrupt negative thoughts and change the way they are thinking. In changing a persons thinking, you change their behavior. Problem solving is another skill taught during CBT. People with anxiety find the relaxation skills taught in during CBT reduces their levels of anxiety.
If you think Cognitive Behavioral Therapy could help you, contact your local or online mental health services provider. There are also self-help books and other resources covering CBT. Search online for books or a program in your area.
For reference please see: “A Provider’s Guide To Brief Cognitive Behavioral Therapy,” by Jeffrey A. Cully, Ph,.D., Darius B. Dawson, Ph.D., Joshua Hamer, Ph.D., and Andrea Tetan Tharp, Ph.D.
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