What is Cognitive Behavioral Therapy? 2023

Cognitive behavioral therapy is a type of psychotherapy based on analyzing the thoughts we have in our head, which are irrational, and then making rational responses to those thoughts.  We tend to think in terms of sentences which relate to our origins, parenting, and education.  Feelings are thought to be irrational and specific for that individual.  For instance someone from a foreign country does not have the same pride or memories of America that an American may have with seeing the flag or hearing the Star Spangled Banner.  The patient tries to identify the irrational thoughts as they occur and at that moment replace it with a rational response which is less ego deflating and mentally healthier.  This new approach stresses changing a patient’s self-defeating beliefs such as “I must be perfect” and “I must be loved by everyone” by demonstrating their irrationality and rigidity.  Using Cognitive analysis people can understand their errors in light of the core irrational beliefs and then construct a more rational position.

Irrational Thought                                                             Rational response

I must do everything perfectly.                                           I am lovable and acceptable no matter what the outcome.

                                                                                           Whatever I do is good enough considering the time I have and what I know at the time.       

                                                                                           My peace of mind and health are more important than doing things perfectly.

I must achieve all my goals every day.                               Whatever I do today is good enough.                              

I judge my self worth solely by achievement.                     I am always doing my best which is good enough.

                                                                                           My peace of mind and health are more important than letting this bother me.

Neither I nor others are good enough.                              I am always doing the best with what I know at the time.

                                                                                          If it is out of my control I am not going to let it bother me.

I worry a lot about pleasing others.                                   What others think our feel about me is their business.

                                                                                          I am responsible for my well-being.

                                                                                          I can best help others by allowing more time for my self.

I get stressed when I can't control a situation                   If it is out of my control, I don't have to worry about it.

                                                                                          I will deliberately think of other things rather than dwell on what can't be changed.

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All the best.

Britt Talley Daniel MD