For the past years, focus and understanding of mental health issues have been growing stronger. Society has been more accepting of these issues so therapies and other solutions have since been developed. However, due to the many traumatic events in the past, the pandemic, war, surging prices of goods, and everything in between, there was an increase in the number of people with mental health issues such as ADHD, anxiety, and depression .
Many people have turned to psychiatrists to manage these health issues. One of the most used techniques to help understand and correct a patient's behavior is cognitive behavioral therapy (CBT). But what exactly is CBT and how does it work?
What is Cognitive Behavioral Therapy (CBT)?
Cognitive behavioral therapy, simply known as CBT, is a type of talk therapy that emphasizes the connection between the thoughts and/or cognition, emotions, and behaviors of individuals.
In terms of cognition, these three aspects are emphasized:
Cognitive distortions or internal biases that the brain does that ends up increasing anxiety and depression
Automatic thoughts or the thoughts that suddenly appear when doing something.
Underlying beliefs or the core beliefs and assumptions that a person has about themselves, on other people, and the world.
CBT was developed by Aaron Beck in the 1960's and became a popular treatment since then.
CBT, unlike psychodynamic therapy, is manual-based and uses strategies with specific, achievable, and measurable goals.
Many studies have identified the potential of CBT to solve avoidant behaviors. It has also been proven to be effective in other mental disorders such as schizophrenia. This therapy type has also been shown to be an effective treatment for adults with ADHD.
How does CBT work?
There are already many published studies that prove the effectiveness of CBT in treating different mental disorders. But how does it really work?
Since CBT relies on the observation of distorted automatic thoughts, logical observation errors, and dangerous core beliefs, changing these things is one of its goals. CBT aims to focus on recognizing and challenging these distorted thoughts and behaviors, then create newer and more rational thoughts to solve these issues.
How does CBT help with ADHD and other mental health issues?
CBT has been shown to be effective in treating ADHD. People with Attention Deficit Hyperactivity Disorder or ADHD have difficulty in paying attention, poor concentration, restlessness and agitation, forgetfulness, poor organizational skills, and many more. These symptoms greatly affect the daily life of people suffering from this disorder.
CBT techniques are used to change the thought and behavior patterns of people suffering from ADHD and other mental health issues. These techniques train individuals to manage anxiety, improve self-esteem, cope with changes in their emotions, as well improve their organization skills.
CBT Techniques
Psychoeducation
In CBT, psychoeducation refers to the process of providing information and explaining to individuals everything that comes with their disorder. This includes symptoms, underlying processes, and other things they need to know about their disorder. An explanation of the CBT is also done to set expectations on what they should expect during the sessions.
Psychoeducation is not only for awareness. It also serves to empower individuals in accepting their disorders and motivate them into doing the therapy to improve their symptoms. This can be done through infographic materials, questionnaires, and interactive discussions.
Cognitive restructuring
Cognitive restructuring is a technique used to help individuals identify and modify their negative or distorted thinking patterns. It involves challenging and replacing irrational or unhelpful thoughts with more accurate and adaptive ones. The goal of this technique is for individuals to become more positive in looking at themselves and at the world.
It can be done in few simple steps:
Identify automatic thoughts, especially the negative ones
Evaluate these thoughts by looking for supporting evidences
Identify any cognitive distortions. This may include generalizations, negativity, and all-or-nothing type of thinking.
Challenge these thoughts by reframing your point of view
Look for evidence to support these new and more positive thoughts.
Practice and reinforce these new thoughts
Problem solving skills training
Problem solving skills training involves helping and practicing individuals to identify and solve problems through a step-by-step process. Training is done by giving possible problems to patients and guiding them throughout the process.
The first step is to identify the problem. This step is crucial as it will be the stepping stone for the next steps. Once the problem is identified, planning for possible solutions will be made. Then, evaluation of the most viable solutions are identified and tasks for these solutions are broken down into small steps.
Social skills training
People with ADHD, as well as individuals with anxiety and depression typically display difficulty in socializing and demonstrating interpersonal skills. Social skills training will greatly improve their interaction with other people which might lead to building and fostering friendships and networks.
Social skills training can be done through behavioral rehearsals where a simulation or a role play is done to train individuals in learning new social skills. Corrective feedback and positive reinforcement is also used in social skills training.
Practical Tips for Applying CBT Techniques at Home
Though CBT is typically administered by trained doctors, it can also be reinforced at home. Here are some ways to apply CBT at the comforts of your home.
Use of Mobile Health Products
Mobile health products have gained tremendous popularity since the pandemic. Apps like heartbeat tracker, calorie counter, and many others have allowed users to take better control of their physical health.
In terms of mental health, apps like Sensa App have helped a lot of people manage and improve their mental state. This app can be personalized and tailored according to your needs and symptoms. It provides advice and help to manage your thoughts and build better habits.
Journaling
Writing can be therapeutic for many people. This practice allows one to self-reflect and identify actions that can be corrected. Identifying distorted thoughts and beliefs is crucial in CBT as it becomes the starting point for corrective behavior.
Journaling also relaxes the mind as it is considered not only a form of art but also a way to vent out strong emotions. Writing, drawing, and designing journals can help individuals with ADHD and other mental health issues to better express themselves.
Use of Calendar apps for task organization
Many people with ADHD have poor organizational skills. Hence, they easily get overwhelmed when they have a lot of tasks to do. One of the ways to help them organize more things properly is to use calendar apps to record the tasks they have to do.
Using these apps can also help with time management as harder tasks are given more time compared to the easier ones. As specific tasks get a corresponding time, people with ADHD are less overwhelmed with unfinished tasks.
Conclusion
Cognitive behavioral therapy is one of the most well-studied therapies to help patients with ADHD and other mental health issues. Practicing techniques in CBT can help identify and address cognitive distortions and practice new habits to replace them. Practices like use of mobile apps and journaling can greatly help in CBT.
