CBT-Cognitive Behavior Therapy or Modification


In my quest for more information for myself, I have come upon some great articles. The following are excerpts I have pulled out of a blog from the CBT Issue of Visions Journal by Michelle Patterson, PhD, RPsych

(I am not a licensed therapist, I did not write this article. This blog is only an excerpt from Michelle’s writings.) If you need more therapy assistance, please go onto Michelle’s Blog for more info on Here to Help

In CBT, the therapist and the client work together to identify unhelpful patterns of thinking and behavior. For example, someone might only notice the negative things that happen to them and not notice the positive things. Or, someone might set unrealistic standards for themselves, such as “making mistakes at work is unacceptable.” It’s also important to identify unhelpful behaviors that maintain symptoms, such as avoiding certain situations and withdrawing from others.



Common CBT therapies include:

  • setting realistic goals and learning how to solve problems (e.g., engaging in more social activities; learning how to be assertive)
  • learning how to manage stress and anxiety (e.g., learning relaxation techniques such as deep breathing, coping self-talk such as “I’ve done this before, just take deep breaths,” and distraction)
  • identifying situations that are often avoided and gradually approaching feared situations
  • identifying and engaging in enjoyable activities such as hobbies, social activities and exercise
  • identifying and challenging negative thoughts (e.g., “Things never work out for me”)
  • keeping track of feelings, thoughts and behaviors to become aware of symptoms and to make it easier to change thoughts and behaviors


CBT is effective for these problems:

  • anxiety disorders, such as social phobia, obsessive-compulsive disorder, panic disorder, and post-traumatic stress disorder
  • eating disorders
  • depression
  • psychosis
  • substance use problems
  • personality disorders
  • anger management
  • medical conditions, such as chronic pain or cancer
  • sexual difficulties
  • stress management
  • difficulty following through with medical advice
  • sleep disorders
  • impulse control disorders, such as pathological gambling


CBT is short-term Cognitive-behavioral therapy will usually last anywhere from five to 20 sessions. The number of sessions depends on the nature and the severity of the problem being treated. Sometimes more sessions may be offered, especially if the client needs help with more than one kind of problem.


CBT can be delivered in a variety of formats and by a range of providers. For example, CBT can be delivered to individuals or groups. Often CBT is provided by a trained therapist, but it can also be facilitated by a peer or a coach. Many high-quality CBT self-help materials are also available and may be used on their own or as an adjunct to treatment.


For my Reference-See more at: http://www.heretohelp.bc.ca/visions/cognitive-behavioural-therapy-vol6/cbt-in-practice#sthash.2dTPOJXd.dpuf

Michelle is an Adjunct Professor and clinical psychologist working at the Centre for Applied Research in Mental Health and Addiction (CARMHA) at Simon Fraser University.


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