Cognitive Behavior Therapy
COGNITIVE BEHAVIOR THERAPY (C.B.T.)
“If we see things as negative, we are likely to feel negative and behave in a negative way.”
Aaron T. Beck, Professor Emeritus of Psychiatry, University of Pennsylvania, and the father of cognitive therapy.
Cognitive Behavior Therapy is based on the idea that feelings such as anxiety, depression, anger and frustration are largely caused by our own thoughts and beliefs, and that changing the way we think enables us to change the way we feel.
Cognitive behavioral skills focus on learning to identify the patterns of thinking that contribute to upsetting emotions and distorted thinking. We can turn things around and learn strategies to help us challenge and change unhelpful thoughts and beliefs.
Counteracting the downward spiral of negative and distorted thinking is vital in influencing your brain’s biochemistry over time.
Cognitive Behavior Therapy has been trailed in the US and Australia in relation to sleep. It involves methodically correcting people’s misconceptions about sleep and changing their bedtime behavior.
In a US study, insomniacs were told to establish a standard wake-up time no matter what; to get up when they couldn’t sleep; not to use the bedroom for work; and to avoid sleeping during the day. They were also told not to go to bed before a certain time. If they were still sleepless, the time in bed was reduced by 15 minutes per week. The cognitive behavior therapy resulted in a halving of wake time after sleep onset.
Cognitive Behavior Therapy has been clinically proven to work – its usefulness goes far beyond insomnia and sleep deprivation.
If you want to feel better, firstly change your thoughts, attitudes and self-talk. Create new feelings. How you think is a greater influence on your mood and success than external events.