What principle underlies cognitive-behavioral therapy (CBT)?
We often hear this question from people who are curious about this popular therapy approach.
At its heart, CBT is built on a simple yet powerful idea: your thoughts, feelings, and behaviors are all connected.
Look at it this way: if you have a thought like “I’m not good enough,” it’s likely to lead to feelings of sadness or anxiety. These feelings then lead to behaviors like withdrawing from social situations or avoiding challenges.
CBT helps you notice these patterns and learn how to change them.
By challenging negative thoughts and replacing them with more helpful ones, you can change how you feel and act.
Cognitive-Behavioral Therapy’s Underlying Principle
The foundation of CBT is that we can change how we feel and behave by changing our thoughts.
Let’s take a garden, for example:
- If you plant negative thoughts (“I’m not good enough,” “I’ll never succeed”),
- Those thoughts will grow and influence your emotions (sadness, anxiety)
- And actions (avoiding challenges, withdrawing from others).
These actions of isolation then boost your sad and anxious emotions, which “support” your negative thoughts.
This illustration of the Cognitive-Behavioral Model or CBT Triangle shows how these aspects influence each other.
But here’s the good news: you can choose to plant different seeds!
CBT helps you break free from negative cycles like this. Changing your thoughts can change how you feel and what you do.
How CBT Helps You Grow
How hard can changing your thoughts be?
We agree; it sounds simple enough, but it’s terribly difficult to put into practice.
So, don’t beat yourself up if you struggle to do it alone!
Luckily, a therapist trained in CBT can help you overcome this hurdle.
In CBT sessions, we will help you:
- Identify negative thought patterns. We’ll work together to uncover those automatic thoughts contributing to your distress.
- Challenge those thoughts. We’ll explore the evidence for and against your negative thoughts, helping you see things from a more balanced perspective.
- Develop new thinking habits. You’ll learn to replace negative thoughts with more realistic and helpful ones.
- Practice new behaviors. We’ll support you in taking small steps toward your goals, even if it initially feels uncomfortable.
CBT in Real Life
Here’s how CBT can help with a common challenge: fear of public speaking.
The Negative Thought
I’m going to freeze up, and everyone will laugh at me. It will be a complete disaster.
CBT Challenge
Ask yourself:
- Have I ever completely frozen up before?
- What’s the likelihood that everyone will laugh?
- What evidence do I have to support this thought?
- What would I tell a friend who had this thought?
Remember to answer truthfully.
Let’s break it down a bit more.
You’ve never frozen completely.
- So why would that happen now?
- What is the likelihood of it happening now?
- Have you done all you can to prepare to the best of your ability in this situation?
You freeze, and people react poorly.
- What happens next?
- Maybe you feel mortified. Then what?
- What can you do in that situation?
- Can you ask someone you trust for support?
- How does their poor reaction define you as a person?
You’ve frozen before.
- What is the difference between then and now?
- How much have you grown since then?
- What if you knock it out of the park and get a standing ovation?
New Thought
Based on your answers, you can now create a new and realistic thought.
I might feel nervous, but I’m prepared and can do this.
By changing your thoughts, you can reduce your anxiety and approach public speaking more confidently.
It’s a powerful tool for overcoming a wide range of challenges.
What Can CBT Treat?
CBT’s underlying principle of focusing on practical skills and strategies can be helpful in almost any situation.
- Depression. CBT can help you challenge negative thoughts and increase engagement in enjoyable activities.
- Anxiety. CBT can help you manage worry and fear by changing how you think about and respond to anxiety-provoking situations.
- Trauma. CBT can help you process traumatic experiences and develop coping skills.
- Relationship Issues. CBT can help you improve communication and conflict-resolution skills.
Best of all, CBT doesn’t discriminate. It can benefit people of all ages, backgrounds, and cultures.
We use CBT to treat various concerns, like:
Child and Adolescent Issues
- Anxiety — Separation anxiety, social anxiety, generalized anxiety
- Depression — Childhood depression, low self-esteem
- Behavioral problems — Anger management, oppositional defiant disorder, ADHD
- School-related issues — Test anxiety, academic difficulties, bullying
- Social skills development — Making friends, communication skills
Family Conflicts
- Communication challenges — Improving communication between family members
- Parenting struggles — Developing effective parenting strategies
- Divorce and blended families — Adjusting to family changes
Connect With Us Today
If you want to see how you or your loved ones can benefit from CBT, reach out.
Guided Grace Family & Youth Services is here to support you on your journey to healing and growth.
