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- CBT is a form of psychotherapy that looks at thoughts, emotions, and behaviors.
- Exposure therapy (a subset of CBT) may initially heighten anxiety but helps people cope in the long term.
- In all types of therapy, the therapeutic relationship is key.
What Principle Underlies Cognitive Behavioral Therapy?
CBT is based on the premise that our thoughts, feelings, and behaviors are interconnected. If we can change one of these components, the others will follow suit. For example, if we can modify negative thought patterns, we can influence our feelings and behaviors in a positive way.
In contrast to psychodynamic therapy, which seeks to gain insight from events from our childhood and our unconscious thought patterns, CBT is generally more focused, time-limited, and oriented toward solving current problems.
In contrast to psychodynamic therapy, which seeks to gain insight from events from our childhood and our unconscious thought patterns, CBT is generally more focused, time-limited, and oriented toward solving current problems.
Can Exposure Therapy Make Anxiety Worse?
CBT can further be broken down into other more specific therapies and techniques, one of which is known as exposure therapy. It's designed to help you confront your fear and anxiety. It's an effective treatment for conditions like phobias and post-traumatic stress disorder, but people do sometimes wonder, “Can exposure therapy make anxiety worse?” Initial stages of exposure therapy may heighten anxiety in the short term, as the process involves facing the fear head-on. However, under the guidance of a trained therapist, the anxiety generally diminishes over time, and you can gain confidence in navigating and coping with anxiety whenever it arises so that it no longer prevents you from living your life.
How Long Does Therapy for Anxiety Take?
Another common question people ask is, "How long does therapy for anxiety take?" While it varies from person to person, CBT for anxiety is often more time-efficient than other forms of psychotherapy. Typically, a course may last anywhere from 6 to 20 sessions. The brevity of CBT doesn't mean it's a quick fix; rather, it's structured to provide you with coping mechanisms that you can utilize long after therapy ends.
Enhancing Your Understanding: Books on Cognitive Behavioral Therapy
If you're looking to deepen your understanding, there are myriad books on cognitive behavioral therapy that can provide an introduction. Whether you're a student, or a healthcare professional, or someone who is personally interested in self-guided help, literature on CBT can offer valuable insights into managing various mental health conditions. Titles like Feeling Good by David D. Burns or The Anxiety and Worry Workbook by David A. Clark and Aaron T. Beck are good starting points.
How to Find a Therapist
There are a number of factors to consider when looking for a therapist. You need to find someone who is licensed in your state, has availability, and has expertise in the types of therapeutic approaches that can address your needs. You’ll want to know if the therapist takes your insurance or if they are considered out-of-network (which means you will have to pay out of pocket, and then your health insurance will likely reimburse you for a portion of the expense).
It’s also very important to find a therapist that you feel comfortable opening up to. There are examples of people posting things they didn’t say in therapy because they didn’t feel comfortable with their therapist. No matter what type of therapy you are in, having an open and honest relationship with your therapist is a key component, so if you don’t feel that way, it might be time to explore finding a different therapist. Being transparent with your therapist can make a significant difference in the efficacy of any treatment, be it CBT or other forms of psychotherapy.
It’s also very important to find a therapist that you feel comfortable opening up to. There are examples of people posting things they didn’t say in therapy because they didn’t feel comfortable with their therapist. No matter what type of therapy you are in, having an open and honest relationship with your therapist is a key component, so if you don’t feel that way, it might be time to explore finding a different therapist. Being transparent with your therapist can make a significant difference in the efficacy of any treatment, be it CBT or other forms of psychotherapy.
Conclusion
Cognitive behavioral therapy is a subset of psychotherapy that distinguishes itself with its practical, goal-oriented approach, particularly effective for conditions like anxiety. When considering therapy, it's always beneficial to educate yourself about the options available and ask questions of a potential therapist. The journey to mental well-being is a collaborative effort, and finding both the right therapeutic approach and the right therapist is a critical step in that journey.
Copyright Matt Scult, PHD 2023
*Note that this blog is for informational purposes only and should not be considered clinical treatment, diagnosis or assessment. For clinical inquiries, see my therapy page for contact methods and additional details.
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