5 Cognitive Behavioral Therapy Techniques For You To Try At Home

The post is developed in partnership with BetterHelp. If you’ve ever tried changing your mind about something or someone but struggled no matter how hard you tried, then you understand the challenge of controlling your thoughts. Or maybe you’ve been trying to cognitive behavioral therapy for anxiety, depression, PTSD, and other mental health disorders. Below are some of these disorders as well as other examples of other conditions and concerns that CBT may be used to manage or treat: ● Bipolar disorderrn● Stressrn● Schizophreniarn● Addictionrn● Obsessive-compulsive disorder (OCD) ● Hoardingrn● Self-harmrn● Suicidal ideations or attempts ● Anger problemsrn● Borderline personality disorderrn● Phobiasrn● Sleep issues like insomniarn● Chronic painrn● Low self-esteemrn● Substance use disorderrn● Eating disordersrn● Fibromyalgia ● Post-traumatic stress disorder (PTSD) CBT can be applied to many different scenarios and assist people in varying ways. Connecting with a therapist can be a positive first step to seeing how it could help you or a loved one. 5 CBT Techniques To Try At Home Cognitive behavioral therapy relies on several different techniques to help people recover and find healing from a range of concerns. Below are five of the most common, which you may find helpful when implementing into your life: 1. Cognitive restructuring: Perhaps the most prominent CBT technique, cognitive restructuring works by teaching people how to identify and reframe their maladaptive thought processes. Examples of maladaptive thoughts include overgeneralization, magnification, black-and-white thinking, and catastrophizing. People who have these types of thoughts regularly tend to experience higher rates of mental health concerns like low self-esteem, depression, anxiety, anger, feelings of worthlessness, and more. By learning how to choose healthier, more logical thoughts, individuals can restore a sense of balance and rationality in their lives and alleviate the symptoms they’re experiencing. 2. Mindfulness: Mindfulness involves staying in the present moment and observing one’s thoughts, bodily sensations, and feelings without trying to judge or interpret them. Rather than trying to eliminate negative feelings like anger, anxiety, or sadness, mindfulness seeks to help the individual become more comfortable feeling them. This practice can provide individuals with a powerful tool for growing in self-awareness, targeting unhelpful thought patterns, and accepting oneself as is. Mindfulness also promotes relaxation, which can alleviate the symptoms of many different mental health conditions. 3. Thought stopping: An important aspect of CBT, thought stopping works by teaching people how to block out unhelpful thoughts instead of ruminating on them. When a negative thought pops up, the individual pushes it away by saying a word (like “stop”) or performing an action (like snapping their fingers) and chooses something different to think about, preventing the maladaptive thought from sticking and growing more and more out of control. This technique is more effective when people have high levels of self-awareness because thoughts that aren’t recognized as being unhelpful cannot be stopped. 4. Breathing exercises: Breathing exercises can be helpful for people engaging in CBT, as they promote tranquility and relaxation. Both of these can have positive effects on the mind and body, alleviating distress and encouraging a sense of calmness. Common types of breathing exercises include box breathing, diaphragmatic breathing, box breathing, and progressive muscle relaxation. Structured breathing patterns such as these can also be helpful when learning other techniques like mindfulness. Taken together, they can help manage strong emotions and allow people to practice emotional regulation. 5. Journaling: Journaling has been proven to be