iCBT

Cognitive therapy is first and foremost a psychotherapeutic approach which attempts to influence human behaviours and dysfunctional emotions. The methodology behind cognitive therapy is to analyse negative emotions and identify inaccurate and dysfunctional behaviours. The method is both goal-oriented and well-organised.

The theory behind this method was formed as a result of merging the works of Aaron T. Beck and Albert Ellis. The two theories that were merged to create this method were behaviour theory and cognitive theory. It is therefore now known as Cognitive Behavioural Theory (CBT). Albert Ellis first originated rational therapy which was a main step in the development of CBT. Aaron T. Buck was inspired by Ellis’ work and this led him to develop cognitive therapy.

In the beginning both of these theories were compared and there was an attempt made to determine which one was the best approach. However they were merged instead into one to form CBT. The creation of this joint theory has led to the development of successful treatments for panic disorders. CBT is also very good for the treatment of issues including: personality complexes, anxiety, mood, and substance abuse. Other psychotic issues can also benefit from CBT and it has been used to reduce some criminal behaviour as well.

After analysing negative emotions and identifying inaccurate and dysfunctional behaviour, CBT seeks to replace these harmful influences with more realistic and positive ones. Some of the therapeutic systems which make up CBT are: cognitive therapy, rational emotive behaviour therapy and multi modal theory. Techniques included in these systems include keeping a record of negative feelings, thoughts, behaviour and beliefs and learning how to accurately identify them. These techniques are practiced by the patients themselves under the monitoring of a therapist. CBT can help stabilize mood and treat conditions like bipolar disorder.

If there is a phobia of social situations, the same theory and methods are used however they are modified slightly for use in a group setting.

Clients can also use software programs to practice CBT. These programs can serve as an alternative to a face-to-face meeting with a therapist. If a therapist is unavailable, this means that a patient can still get the guidance and the counselling that they need. Some people who suffer from depression and loss may feel too afraid or may hesitate in talking to a person about their problems. In these cases CBT software may be the best solution in these cases.

Some of the main conditions which are treated by CBT include insomnia, mental disorders, mood disorders and panic disorders. With the help of a therapist, a client may also do some behavioural experiments in order to see how and if this would help them improve their quality of life.

CBT is also used with children and adolescents. There has been some remarkable work done in this area by Mark Reinikie and his colleagues. The “Friends Program” that was started by Paula Barrette is also a part of the CBT approach. The World Health Organization has recognized that this program is the best for the treatment of anxiety in children.

CBT is very similar to the “Scientist Practitioner Model” where the clinical practice and research work is done from a scientific perspective. This method places an emphasis on measurement.

There are some non-CBT therapists who criticize its methodology. Some further information on CBT (including some of the criticisms) includes:
• The amount of research and published literature on CBT may give the impression that other, less documented forms of therapy are somehow inferior or sub-standard.
• People who undergo any form of therapy will, in theory, show some signs of improvement. Therefore, the number of people who are showing improvement may not be related to any extra level of effectiveness of CBT
• CBT is effective in the treatment of anxiety disorders. Studies do show that someone with one of these disorders may show much more improvement than someone with the same disorder who used a different method of therapy
• CBT provides a valuable level of relief from depression and other mood disorders
• Several analyses show that CBT is good at treating mental disorders. Recently, CBT has become well-known for its effectiveness in correctional settings. It can reduce criminal behaviour and CBT programs have been started in many different prisons and jails.
• Patients will show gradual improvement over the course of the therapy sessions. It is this continual level of improvement that has caused it to become well known in comparison with other therapy methods. Some disorders may show up again during the course of therapy but this is decreased by consistent and regular therapeutic sessions

It is important to realize that the effects of cognitive behavioural therapy will not be felt overnight. It can take considerable time and effort from the patient and the therapist in order to replace psychotic or negative behaviours.

A Guide for Patients
1. Catastrophizing: You believe that what has happened or will happen will be so awful and unbearable that you won’t be able to stand it. “It would be terrible if I failed.”

2. Fortunetelling: You predict the future negatively: Things will get worse, or there is danger ahead. “I won’t get that job.”

3. Mind reading: You assume that you know what people think without having sufficient evidence of their thoughts. “He thinks I’m an idiot.”

4. Labeling: You assign global negative traits to yourself and others. “I’m undesirable,” or “He’s a rotten person.”

5. Negative filtering: You focus almost exclusively on the negatives and seldom notice the positives. “Look at all of the people who don’t like me.”

6. Discounting positives: You claim that the positive things you or others do are trivial. “That’s what wives are supposed to do—so it doesn’t count when she’s nice to me,” or “Those successes were easy, so they don’t matter.”

7. Overgeneralizing: You perceive a global pattern of negatives on the basis of a single incident. “This generally happens to me. I seem to fail at a lot of things.”

8. Dichotomous thinking: You view events or people in all-or-nothing terms. “I get rejected by everyone,” or “It was a complete waste of time.”

9. Shoulds: You interpret events in terms of how things should be, rather than simply focusing on what is. “I should do well. If I don’t, then I’m a failure.”

10. Blaming: You focus on the other person as the source of your negative feelings, and you refuse to take responsibility for changing yourself. “She’s to blame for the way I feel now,” or “My parents
caused all my problems.”

11. Personalizing: You attribute a disproportionate amount of the blame to yourself for negative events, and you fail to see that certain events are also caused by others. “The marriage ended because I failed.”

12. Unfair comparisons: You interpret events in terms of standards that are unrealistic—for example, you focus primarily on others who do better than you and find yourself inferior in the comparison.
“She’s more successful than I am,” or “Others did better than I did on the test.”

13. Regret orientation: You focus on the idea that you could have done better in the past, rather on what you can do better now. “I could have had a better job if I had tried,” or “I shouldn’t have said that.”

14. What if?: You keep asking a series of questions about “what if” something happens, and you fail to be satisfied with any of the answers. “Yeah, but what if I get anxious?” or “What if I can’t catch my breath?”

15. Emotional reasoning: You let your feelings guide your interpretation of reality. “I feel depressed; therefore, my marriage is not working out.”

16. Inability to disconfirm: You reject any evidence or arguments that might contradict your negative thoughts. For example, when you have the thought “I’m unlovable,” you reject as irrelevant any evidence that people like you. Consequently, your thought cannot be refuted. “That’s not the real issue. There are deeper problems. There are other factors.”

17. Judgment focus: You view yourself, others, and events in terms of evaluations as good–bad or superior–inferior, rather than simply describing, accepting, or understanding. You are continually
measuring yourself and others according to arbitrary standards, and finding that you and others fall short. You are focused on the judgments of others as well as your own judgments of yourself. “I didn’t perform well in college,” or “If I take up tennis, I won’t do well,” or “Look how successful she is. I’m not successful.”

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