A variety of techniques are used in cognitive behavioral therapy to produce
successful outcomes. These include:
Cognitive Restructuring: The therapist and client examine the thoughts
and beliefs they are having in difficult situations. The cognitive-behavioral
therapist helps the client to view these thoughts and beliefs from a more
objective and realistic perspective. The goal is to shift client’s
negative thought patterns so they can feel and act in ways that are more
productive and satisfying.
Mindfulness and Relaxation Training: Clients learn to step back and observe
their responses to events and thoughts without reacting to them. The therapist
teaches a variety of techniques to reduce physical tension and increase
a sense of well-being.
Imagery Rehearsal: Clients are guided through a process of imagining specific
difficult situations and successfully coping with them. This technique is
especially helpful with clients dealing with phobias, anxiety and avoidant
behavior.
Journaling: Clients may be asked to keep a journal of problematic thoughts,
feelings or behaviors. By keeping such a record and discussing it with the
therapist, clients gain a new understanding of their personal challenges.
The journal is helpful in planning new ways of thinking and acting that
can be practiced between sessions.
Action Plans: Cognitive behavioral therapists often ask their clients to
do customized assignments between sessions. Therapists and clients discuss
the objectives and potential obstacles that may emerge between sessions
related to these assignments. This work is always challenging but realistic
for every client depending on their circumstance. The more clients engage
in this process the greater chance for success.
Graded Exposure: The therapist and client make a list of behaviors that
they would like to change. These are ranked in order from easiest to most
difficult regarding the difficulty in implementing these new behaviors.
A plan is created together and clients move up the “ladder” as
they accomplish each task on the hierarchy.
Role Playing: The therapist and client practice dealing with difficult
social interactions by taking turns playing out the various roles. The client
and therapist might, for example, practice asking someone out on a date
or discussing a difficult situation with a boss.
Positive reinforcement: A structured system of rewards are established
that will help clients move toward their goals. This technique increases
motivation, productivity and a sense of accomplishment.
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CBTam is an association of independent practitioners located in Marin County.
