CBT (cognitive behavioral therapy) is both and approach to therapy and an umbrella term used to describe a family of cognitive-based (thinking-centered) therapies, such as rational emotive behavior therapy (REBT), cognitive therapy (CT), dialectical behavior therapy (DBT) and schema therapy. CBT is one of the most researched and utilized forms of therapy in the world.
Modern (or third-wave) CBT integrates mindfulness techniques. Mindfulness is a way of developing greater awareness, and reducing automatic reactivity or engagement with problematic thoughts, emotions, desires, and sensations.
In CBT our thinking or our beliefs are seen as key to understanding and changing our emotional reactions, our behavioral reactions, and our bodily sensations.
By looking at our beliefs or ways of thinking we can spot potential problems. By disputing irrational or unhelpful beliefs or ways of thinking we can develop new, more rational and helpful beliefs or ways of thinking.
Since our beliefs or ways of thinking affect (cause or reinforce) our emotional reactions and our behavioral reactions, we can change our emotional/behavioral reactions by changing our beliefs/ways of thinking.
The key points or steps in third-wave CBT are:
- Developing greater awareness of what we are feeling and thinking (see thermostat analogy).
- Develop good strategies for grounding and relaxing (to reduce automatic reactivity to, or identification with thoughts, emotions, desires, sensations; see our stress management and grounding page).
- Taking time before acting; think before acting.
- Thinking about our thinking (see ABCDE model and common thinking errors), our emotions (see rational emotional analysis), and our desires and sensations.