Cognitive Distortions That CBT Targets
The aim of cognitive behavioural therapy CBT is to change the negative patterns of thought that lead to depression, anxiety and other psychological problems. The goal is to replace these dysfunctional thoughts with healthier ones, so that you can feel better about yourself and the world around you.
Cognitive distortions are irrational and extreme ways of thinking that can maintain mental health issues like low mood, anxiety and worry. These thinking errors are commonly associated with depression and are believed to be one of the primary causes of anxiety and depression (GoodTherapy, 2015). The first step in CBT is identifying these distorted beliefs and understanding how they contribute to your unhelpful behaviours.
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This process is called ‘unpacking’ your problem and it’s a key element in changing unhelpful behaviours. It can be difficult to notice your own distorted beliefs, especially if they’ve been part of your life for a long time. Your therapist will help you to identify your distortions, and may ask you to keep a diary or journal so that you can start to identify them in your own life.
CBT Targets
It is important to find a therapist who specializes in cognitive behavioural therapy so that they can work with you to develop strategies for changing your unhelpful patterns of thinking. A good therapist will be flexible and willing to adapt the approach to your individual needs. They will also be able to provide you with reading material or other resources that you can use between sessions.
There are many different cognitive distortions that can contribute to your unhelpful behaviors, and some of these include:
Overgeneralization – this is when you take one event or example and apply it to an entire pattern of events. For example, if you receive a bad grade on one test, you may overgeneralize and conclude that you are a terrible student.
Black-and-White Thinking – this is when you cannot see any shades of gray and think that things are either fantastic or awful, or that you are perfect or a complete failure. This distortion is often seen in people who have an all-or-nothing attitude to success or failure.
Filtering – this is when you focus on the negative aspects of a situation and ignore any positives. For example, if you go out for a romantic dinner with your partner and have a disagreement over the tip, you may dwell on this negative aspect of the evening while forgetting that it was generally enjoyable.
Core Beliefs – these are the most deeply held, long-standing beliefs that you hold about yourself and the world. These are more difficult to challenge, so they are tackled later on in the treatment process. Your therapist will help you to identify the underlying assumptions that drive your core beliefs, and then use a variety of techniques to encourage you to think more adaptively.
You will typically meet with your therapist for an hour a week, though this can vary between therapists and clients. You may also be asked to complete worksheets or do some ‘homework’ between sessions so that you can practice your new skills.