By Arthur A. Burley 
CBT is a popular form of talk therapy. CBT, unlike other therapies, is usually a short-term therapy. It can take a few days to a few months for results.
CBT does not focus on the past but rather on helping you solve your problems now. This type of therapy can be used in many ways.
What are the techniques used in CBT?
CBT works on the principle that your thoughts can have an effect on your emotions and your behavior.
CBT, for example, demonstrates how negative thoughts can lead to negative feelings and actions. It is possible to have more positive thoughts and more helpful behavior if you change the way you think.
Your therapist will show you how to implement changes that you can make right away. These skills can be used for the rest your life.
There are many ways to approach CBT depending on what you need and your goals. No matter what approach your therapist chooses, they will include:
- Identifying specific issues or problems in your daily life
- Recognizing the impact of unproductive thoughts on your life and how they can affect your daily life
- Recognizing negative thoughts and changing them in a way that makes you feel better
- Learning new behavior and putting it into practice
Your therapist will discuss your concerns and help you decide the best CBT strategies.
These are 6 of the most popular CBT techniques:
1. Reframe or cognitive restructuring
This requires that you take a hard look at your negative thoughts.
You might be inclined to think too broadly or put too much emphasis on the smallest details. This thinking can have a negative impact on your behavior and can even lead to a self-fulfilling prophecy.
Your therapist will ask you about your thoughts in specific situations to help you identify any negative patterns. Once you are aware of these patterns, you can learn to reframe them so they are more productive and positive.
Example: “I blew it because I’m completely useless” can be changed to “That report wasn’t my best work but I’m a valuable employee, and I contribute in many different ways.”
2. Guided discovery
The therapist will get to know you through guided discovery. They will then ask questions to challenge your beliefs and expand your mind.
It is possible to be asked for evidence that supports or contradicts your assumptions.
You’ll be able to see the world from different perspectives, including those you might not have considered before. This will help you choose a more useful path.
3. Exposure therapy
To confront fears and phobias, exposure therapy can be used. Your therapist will gradually expose you to things that can cause fear and anxiety. Then, they will offer guidance on how to deal with them.
You can do this in small steps. Exposure can eventually make you less vulnerable and more confident with your coping skills.
4. Writing and keeping thought records
Writing can be a time-honored method of getting in touch your thoughts.
You may be asked by your therapist to list any negative thoughts you have had between sessions.
You can also keep track of any new thoughts or behaviors that you have put into practice since your last session. It can be helpful to put it down in writing.
5. Activity scheduling and behavior activation
It can be helpful to mark an activity on your calendar if you are prone to putting off or avoiding it because of fear or anxiety. You may find it easier to make the right decision and follow through.
You can use activity scheduling to help you establish good habits and give you ample opportunities to put the lessons into practice.
6. Behavioral experiments
For anxiety disorders that involve severe thinking, behavioral experiments are often used.
You will be asked to predict the outcome of a task before you begin.
You may find that the catastrophe you predicted is not likely to occur over time. It’s likely that you will start with tasks of lower anxiety and then build from there.