About one in every 5 people face some sort of mental health problem every year and depression and anxiety are the most common ones among those issues. Everyone has worries, but for some people, those worries become hard to manage without help.
What Is Cognitive-Behavioral Theory Techniques
Cognitive-Behavioral Theory Techniques (CBT) is an evidence-based treatment, which means it is more effective than most other mental health treatments.
What we do or what we think can influence how we feel. For instance, if you have a breakup, you’re gonna feel that nobody will ever love you again and you’re less likely to go out and meet new people. In the long run, you can get isolated and lonely.
That lonely time can lead to depression and hopelessness. So in CBT, we can practice new ways to think and a trained therapist teaches us to change our thoughts. After a while, with enough practice, with both thinking and doing things, people can start to feel better and worry less.
CBT can help people with depression, anxiety, panic attacks, hard relationships, and many other problems.
7 Techniques Of Behavioural Therapies
1.Negative Reinforcement – negative reinforcement is following an undesired response with a painful and not-liked outcome.
Ex- A child is scolded by the teacher and sent out of the class. It allows the child to escape a lecture and enjoys outside. The behavior is actually going to increase in the future; this is the whole concept of reinforcement, the likelihood of that behavior increases in the future. But this behavior is avoided and escaped, this is why we call it negative reinforcement.
2.Aversive Conditioning – the repetitive association of undesired response with an aversive consequence, which results in the person giving up the faulty behavior.
Ex- If an alcoholic person is given electric shocks or given medicines that cause nausea or discomfort, is likely to leave alcohol because of the consequences.
3.Positive Reinforcement – in this technique, we link up the behavior with a positive outcome, so the likelihood of that behavior increases in the future.
Ex- Associating a favorite book or television with study or homework, so the child is more likely to do the homework or studies if he is rewarded with a positive outcome.
- Token Economy – in this technique, we give tokens to a person for change of behaviors. Ex- to teach something to a child, the child is given a certain number of tokens. The child is allowed to exchange those coins for a thing or outcome.
2.Modeling – a role model demonstrates behavior and that behavior is copied and based on the observation and behavior of a role model, the changes start occurring. Ex- a child learns to lie because the parents were lying or the child learns to respect the elders because the parents were doing it.
3.Differential Reinforcement – it is the use of both positive and negative reinforcement. Desirable behavior is positively reinforced and non-desirable behavior is negatively reinforced. Similarly, we can also use ignorance for unwanted behavior. Ex- parents are thought to ignore if the child is crying and not to fulfill his demand.
4.Systematic Desensitisation – this technique works on the hierarchy from the lowest fear to the highest fear. Ex- a person has a fear of cockroaches, the lowest fear would be the cockroach at a distance of kilometers away, while the fear that will make a person panic the cockroach in a coffee mug. Once the hierarchy is built, a person’s fears are treated in the hierarchy of lowest to highest fears.
Concept Of Cognitive Therapy
Cognitive therapy locates the cause of psychological distress in irrational thoughts and beliefs. In this technique, the therapist sees if the way a person understands and gives meaning to a situation, it’s logical or if it’s just a creation of a person’s mind.
Cognitive Behaviour Therapy
This therapy is a combination of behavior and cognitive therapy. It’s the most popular short and effective treatment for a variety of psychological conditions like anxiety, depression and panic attacks, and borderline personality disorder.
If a person is dealing with things like depression and anxiety, they can be treated with the help of proper Cognitive-Behavioral Theory Techniques (CBT). If someone is dealing with mental issues, they must be encouraged in the right manner to go for therapy.