Cognitive behavioral therapy, or CBT, is one of the most popular forms of psychotherapy. Developed to be as ‘scientific’ as possible, CBT draws on plenty of research and tested techniques that shape how it works.
What is CBT and Where Does it Come From?
CBT is the brainchild of Dr. Aaron T. Beck, a doctor and psychiatrist who trained in the dominant theory of the time–psychoanalysis. After finishing medical school, Beck worked as a psychiatrist at the University of Pennsylvania, adhering to psychoanalytic theory while developing his own ideas about psychotherapy that would go on to shape CBT.
In the 1960s, the new kid on the block–behaviorism was really starting to take off, its proponents, like B.F. Skinner, focused on maladaptive behaviors and how to change them, without needing to address cognition.
The American Psychoanalytic Institute rejected Beck’s membership application in 1960, which, combined with other reasons, led him into private practice. This is when Beck began to question his research into depression, which psychoanalysis had explained as hostility turned towards the self.
Beck found that his depressed patients had “automatic thoughts” that were negative and spontaneous. He then began to work with patients to reframe these automatic thoughts about the self through cognitive restructuring and behavioral interventions. Techniques that are now covered in all the best online psych NP programs.
CBT has continued to grow and adapt since the 60s and has given birth to several other variations like trauma-focused or TF-CBT, acceptance and commitment therapy, and more.
The CBT Process
The key idea is for a goal-oriented therapy that addresses the relationship between thoughts, feelings, and behaviors. Essentially, our thoughts shape our views, which shape our behaviors, and round and round in an infinite loop. So by addressing just one of the components, like negative views about the self, you can change your thoughts and, in turn, behaviors.
For teenagers, this simplicity can be highly effective in treating common issues like depression, anxiety, stress, violence, etc. Take a depressed teenager, for example. CBT would take a practical approach—identifying the negative thoughts and behaviours maintaining their depression and helping them challenge and change those patterns. Techniques like behavioral activation can work well, where you encourage someone to start doing small activities, like going for a walk or meeting friends.
Becks’ focus on negative views birthed what is known as the cognitive triad, where negative views of the self shape create negative views about the future, which in turn shape negative views about the world and vice versa. This model can be applied through talk therapy to target one’s outlook in life and view of the self, a common problem.
CBT in Action
Therapy sessions that use CBT are designed to be short and quickly address the problem at hand rather than exploring the past. For teenagers, this method is highly effective, as long as the teenager is willing to put in some work, because, in reality, most of the growth happens outside of the therapist’s office.
Generally, the therapist and teen will work together to set goals, monitor progress, and adjust the methods if they aren’t working. Therapists often give out ‘homework,’ like keeping a thought diary or testing out new skills.
CBT can also use role play for problems like anxiety, where exposure therapy is highly effective. This method takes stimuli that make someone anxious, say a fear of confined spaces, that is stopping someone from taking elevators; the therapist could gradually expose you to images of elevators, then videos, before walking in and out of an elevator a few times, and eventually riding in one. This method of exposure therapy is one of the most effective ways of treating anxiety and compulsions.
Real-Life Applications and CBT Success Stories
The beauty of CBT lies in its simplicity, it can be used to treat anxiety, stress, trauma, and so much more. A common ailment among teens is anxiety, whether that’s about their self-image, school performance, or social groups.
A large proportion of this anxiety is driven by irrational thoughts; “if I fail this test, my life is over,” or ‘I am not as ___ as other kids.” These thoughts can drive the aforementioned cognitive triad, leading to negative self-belief or world outlook. However, with a little insight, teens will begin to see that these thoughts are not always irrational and that self-worth by virtue of comparison has pitfalls.
Using CBT in Everyday Life
The truth is, you don’t have to see a therapist to benefit from what CBT has to offer. It i entirely possible to learn and apply many of the techniques at home. Keeping a thought or emotion journal is a great way to consciously pay attention to your thoughts, which can help you notice when things are spiralling, and you can do exposure therapy all by yourself.
None of this is to say that you don’t need CBT-trained and focused therapists–they are incredibly helpful and insightful, especially in the world of teen emotions, plus a third party can be more objective. But being able to get an appointment for a psychologist can be hard, even with the online options out there.
CBT has plenty to offer, whether you are 15 or 50, there are techniques that can help your anxiety, fear, depression, and much more.
Also read:
What Is Typical Teen Behavior? When to Be Concerned?
How to Help Teen Anger and Rage
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