Cognitive Behavioral Therapy or CBT is a type of psychotherapy focused on helping individuals identifyingand modifying negative thought patterns and resulting behavioral patterns. As CBT is based on the underlying premise that thoughts, emotions and behaviors are interconnected, it works through techniques that restructure thoughts and hence, result in desirable behavior. It differs from psychotherapy in that it is focused on the present-day concerns, issues rather than the past.
CBT can be effective for a variety of mental health issues, by itself or in combination with other therapies, but most widely it is used for management or treatment of depression or mood disorders, anxiety disorders, eating disorders, addictions, phobias, sleep disorders and so on.
Techniques used in CBT
A CBT therapist will work out the best strategies for a particular client depending on the nature of issues and present problems they want to work on. That said, the most common and generally used techniques under CBT include but are not limited to:
- Cognitive Restructuring or reframing – The therapist works on recognizing negative thought patterns also known as cognitive distortions such as catastrophising, over-generalizing, personalization (understand the different types here), reframing them into more positive or productive thoughts.
- Exposure therapy – The CBT therapist usually uses this form of therapy to deal with fears or phobias by slowly exposing you to themand equip you with how to cope with them in the moment.
- Guided Discovery – This includes challenging or confronting of the client’s point of view to broaden one’s perspectives and belief systems.
- Activity scheduling –This technique works on scheduling activities that may cause panic or anxiety to activate a response as also build healthy habits or routines.
- Relaxation techniques –This includes deep breathing, muscle relaxation and imagery activities that help lower stress.
- Journaling and thought recording – The therapists asks the client to record their negative thoughts that occur and balance them with positive thoughts that the client can instead choose. Usually the therapist provides prompts or guides or asks the clients to journal to keep a track of progress.
CBT Journaling
CBT Journaling involves guided or structured journaling with the purpose of identifying our thought patterns and emotional tendencies. This helps us describe and recognize our patterns as well as change, adapt or cope with them. Moreover, this practice or technique is instantly helpful as it provides relief, catharsis when we let our inner thoughts and feelings out.
Impact or Benefits of a CBT Journal
- Relief and catharsis after an emotionally overwhelming experience or situation or a long day
- Understanding and recognizing our own thought patterns
- Equipping self with coping with negative thoughts by replacing them with positive ones
- Daily or weekly journal entries for emotional reactions, intensities and behavioral responses can help with keeping a track of one’s progress over time
- Helps in reducing stress and improved mood
- Enhances emotional regulation
- Enhances self-awareness
CBT Dairy Example
The guided journal for mental health enhancement involves CBT journal prompts or questions that can help you navigate more easily.
They usually follow a simple entry of describing the situation, emotional reaction and intensity of the emotions felt in that situation, and the thought behind the belief or emotion.
The next step after this entry involves a review and evaluation. Herein there is identification of harmful or undesirable negative thinking patterns and reframing them into more realistic, productive or positive perspectives.
Upon reflecting on our reactions and understanding where they are coming from, looking at alternative or positive ways of reacting can help rewire our train of thought and build more positive patterns.
Such a dairy or CBT journal is helpful for individuals experiencing stress, anxiety or depression. CBT Journal prompts for anxiety or depression include prompts that work on identification and restructuring or reframing thoughts. Moreover, as an alternative there are also mood tracking journals that have prompts for identifying, rating the intensity and resulting emotions from a situation or a day.
CBT Journal Prompts
Here are some journal prompts that can be incorporated into daily or weekly journaling that follow CBT restructuring, journaling and thought recording techniques:
- Describe the situation: “Write about a recent situation in which you experienced a negative or strong emotion”
- Thoughts: “Identify the thoughts running through your mind when you were in this situation”, such as “They always make a big deal” “I am always doing this wrong” “He/she doesn’t value my contributions or friendship”.
- Emotions: “What emotions did you feel as a result of these thoughts? Write and rate them on a scale of 1 to 10.”
- Behavior: “In the moment or situation, how did you respond or what did you say or do?”
- Alternative thoughts: After reflection of the entire situation, you have to come up with alternative thoughts and behavioral response that counter the negative thoughts with positive ones “How would you have wanted to respond in the situation, now that you’ve had time to think about it?”
These are an example of how these guided journals can be used, they can also be modified to include gratitude prompts, coping strategy prompts or body sensations prompts. Here are some resources to get you started:
A guide and example of CBT journaling exercises and an app called Clarity, a CBT thought diary mobile application that is easy to use.
Cognitive Behavioral Therapy has many benefits and it is a relatively short-term therapy that can be transformative and equip you with many coping strategies that are helpful and can be utilized throughout your life. Further, incorporating journaling into your daily life is a great self-help and mental health enhancing tool which when used with guided CBT prompts can be a structured and systematic tool to get yourself back on track and provide clarity.
At North America Behavioral Health Services, we offer all types of therapy to deal with any mental health issue. We believe that it is important to empower you with the right tools to take care of yourself and prioritise your mental well-being! Get journaling and take care of yourself!
