The Branching Paths of a CBT Healing Journey
Cognitive Behavioural Therapy is an evidence-proven method of psychology that has helped many people work through and overcome systems of negative thoughts and feelings through methods of acceptance and self compassion.
A helpful way to think about CBT is like entering into a marathon, not a race. It is a process that encourages a process to form building blocks that will help you take back control of your life and your mental health in a safe and meaningful way.
You may then identify which problem or challenge hinders your growth, and then you resolve problems and negative patterns at your own pace. Each session you schedule with your therapist or medical practitioner is a stepping stone in your mental health journey.
Adjusting the way we think and feel takes courage and a lot of vulnerability, but you might have some questions on where to start or how to even approach the topic in relation to what you need help working through.
Thankfully, CBT can take on a variety of therapeutic methods, which can be useful depending on a person’s specific needs. These include:
Mindfulness-based cognitive therapy (MBCT) — integrates meditation practices in the nonjudgemental examination and challenging of negative thought cycles that arise based on an emotional response
Dialectical behavior therapy (DBT) — provides open problem-solving and radical acceptance to challenge rigid black & white thinking patterns, where a relative middleground might not be understood
Acceptance and commitment therapy (ACT) — takes a proactive approach to navigating deep feelings and complicated thoughts. This form of psychotherapy aims to validate what we are experiencing, instead of vilifying our reactions to what we are experiencing, so that healing may occur without a sense of shame or judgment
Rational emotive behavior therapy (REBT) — helps to examine and reorient self-defeating beliefs and feelings into constructive and healthy outlooks related to personal worthiness
These therapeutic approaches are all avenues to help figure out and place together a larger picture of who we truly are, what issues we are facing, and the answers we seek to overcome the obstacles placed by our own misguided perceptions as a result of residual trauma.
In sessions, therapists can help people recognize the exact moment conflicts arise, and present challenges and perspectives that help cast a new light on certain situations and scenarios that make navigating stress and conflict within ourselves and with others more manageable.
Although healing is never linear, and must take as long as it needs to without being rushed, embracing CBT helps to put all the puzzle pieces in the right places by breaking down thoughts, feelings, and facts into digestible concepts that can be spread across the table before us, piece by piece.