Three Common Cognitive Therapy Techniques
Cognitive therapy (CT) may often get mistaken as a form of cognitive-behavioral therapy (CBT), a popular therapeutic modality for clients seeking mental health support. However, there are a few differences between the two, and cognitive therapists use unique techniques that differ from what might be seen in CBT. It can be helpful to learn more about these techniques when deciding what therapeutic modality you’re interested in trying.
What is cognitive therapy?
Cognitive therapy has a similar background to CBT but was developed first by the same psychiatrist, Dr. Aaron Beck, in the 1960s. The purpose of cognitive therapy was to treat the core causes of distressing emotions, such as fear. Dr. Beck found through experience and his research in psychology that patterns could be observed in thought patterns commonly associated with mental illness or challenging feelings. For example, a client facing anxiety might tell themselves, “This situation will never change,” leading to further anxiety. These thought patterns were later called “cognitive distortions,” which can also be seen in CBT.
The development of cognitive therapy
Cognitive therapy techniques are based on the cognitive model in psychology, which posits that feelings and behaviors stem from thoughts. It is the underlying theory that eventually led to the development of CBT. However, many therapists still practice cognitive therapy methods to this day, and it can be useful to distinguish between CT and CBT to understand their differences.
Cognitive therapy techniques vs. CBT
According to The Beck Institute, cognitive therapy is a specific technique aiming to help clients understand and change unhealthy or maladaptive cognitions (thoughts). Contrarily, cognitive-behavioral therapy is an umbrella term for all cognitive and behavioral therapy techniques under this umbrella, also developed by Aaron Beck and his wife, Judith Beck. In CBT, therapists take both a cognitive and behavioral approach to treatment, looking at the causes of thoughts and behaviors and how both connect to emotions and mental illness.
Cognitive therapy techniques are focused only on working through thoughts instead of changing behavior. For this reason, cognitive and behavioral therapies are often combined into CBT for a more comprehensive approach, as behaviors can be connected to thoughts and vice versa. However, there may be benefits in taking a primarily cognitive approach, especially if a client’s main concerns stem from their mindset or the way they mentally approach problem-solving.
Exploring three common cognitive therapy techniques
Below are three of the most widely used cognitive therapy techniques and how these techniques can benefit clients in a therapeutic setting.
Hypothesis testing
Hypothesis testing is a technique used in both CT and CBT to test the accuracy of thoughts and start to gain an understanding of which thought patterns are maladaptive. Because thoughts and beliefs are often learned over a lifetime, they may begin to seem like “facts” to the person experiencing them, even if they don’t make logical sense to someone else. For this reason, hypothesis testing can ensure you’ve examined your thoughts in detail before making a decision based on them.
In a therapeutic session, clients may be asked to consider multiple scenarios regarding their thoughts or beliefs. The therapist may ask questions like:
- What is the statistical likelihood of your thought being correct?
- If someone else was in your exact situation, would you have similar thoughts about them?
- If the worst-case scenario occurred, what would you believe it meant about you?
- How would you go about daily life knowing that this self-belief no longer holds you back?
- In what ways does this thought hinder you? In what ways does it help you?
- What would your life look like without this thought?
- What aspects of this thought may be coming from learned beliefs from childhood and harmful generational patterns?
Thought reframing
Thought reframing is often the second step to cognitive therapy after identifying a thought and testing its healthiness. When a thought is found to be maladaptive, the therapist can guide the client in reframing the thought through various exercises. They may start by identifying a type of distortion that fits the thought and then working through a method like fact-checking or visualization to reduce the thought’s power or to replace it with a more positive or adaptive cognition.
The following types of distortions may come up in conversation during cognitive therapy:
- Rumination: Obsessive, repeated thoughts about a subject
- Black-and-White Thinking: Thinking a situation is “all or nothing”
- Mental Filtering: Focusing on only the negative or positive to ignore another aspect of a situation
- Catastrophizing: Believing a situation is doomed or that you are helpless to make changes in your situation
- Disqualifying: Downplaying your successes to discredit yourself
- Comparison: Comparing yourself to another person
When reframing a thought, your therapist may ask you to label it as a distortion and then reframe it in a way that makes it productive. Below are a few examples of maladaptive beliefs and distortions, followed by a list of reframing statements:
- Cognitive Distortion: “I will never get into an Ivy League college.”
- Maladaptive Belief: “I am worthless and unloved.”
- The Distortion: “It doesn’t matter that I finished second in the marathon because I finished last every other time.”
Below are reframing statements for these thoughts:
- Reframed Thought: “I am nervous about applying to an Ivy League college and want to develop a plan to increase my chances of acceptance.”
- Reframed Belief: “It is currently difficult for me to see my worth and love myself, which is why I am proud of myself for going to therapy to change this mindset.”
- Reframed Thought: “I worked hard to improve in this marathon, allowing me to finish second this time!”
Thought recording
Thought recording involves tracking your thoughts over a specific period to find patterns and areas for growth. Your therapist can guide you in this process and may assign homework, such as journaling, visualization, or thought-tracking exercises. Some smart device apps may also offer a framework for tracking your thoughts. If you are also working on behavioral techniques in therapy, you can track your thoughts and behaviors to notice any connections between the two. For example, if you notice you commonly think, “I’m a failure,” after experiencing social rejection due to social anxiety, you might benefit from working on social connection techniques with your therapist.
Who can benefit from cognitive behavioral therapy (CBT)?
Anyone interested in trying therapy can benefit from cognitive therapy methods. Therapy is not only for those living with a mental illness or extreme mental challenge. Distortions and negative thinking can be a common human challenge, and knowing how to disrupt these thoughts and replace them can be critical for all aspects of life, including social, professional, and personal areas.
People with mental illnesses that impact thought patterns may also benefit from cognitive therapy. However, the current “gold standard” for treatment for many conditions is cognitive-behavioral therapy, as it combines the above therapy methods with behavioral techniques like roleplaying, changing your responses to emotions, and coping with distress. People with conditions like anxiety disorders, depression, eating disorders, obsessive-compulsive disorder, and post-traumatic stress disorder (PTSD) may benefit from CT or CBT in the treatment or management of their symptoms.
Other therapeutic approaches
If you’re not interested in trying cognitive therapy, hundreds of other therapeutic modalities are available. Consider asking questions when reaching out to prospective therapists to learn more about their unique approach, as each therapist may specialize in a different area. Note that cognitive therapy may not be effective for everyone, especially in cases of severe mental illness or complex trauma. In the case of complex trauma or PTSD, modalities like eye movement desensitization and reprocessing therapy (EMDR) have been found to be more effective for some clients.
Finding a cognitive therapist
If you’re ready to start therapy, a few starting options are available to you. Some clients may prefer in-person therapy because it offers a close environment to interact with the therapist, whereas others may prefer online therapy.
Online therapy
Online therapy can benefit those seeking flexibility, convenience, and cost-effectiveness. Platforms like BetterHelp offer these benefits, allowing clients to connect with a provider from home and choose between phone, video, or live chat sessions at an affordable rate.
Studies also back up the effectiveness of online therapy. One study looked at online mindfulness-based interventions, including mindfulness-based cognitive therapy (MBCT), which was found to be as effective as in-person methods in reducing symptoms.
Takeaway
Cognitive therapy is a unique modality, separate from cognitive-behavioral therapy, which allows clients to learn about the connections between their cognitions and feelings. A few techniques commonly used in this modality include thought tracking, hypothesis testing, and thought reframing. Consider reaching out to a therapist to learn more about this approach and get started.
What methods are used in cognitive behavioral therapy (CBT)?
In clinical psychology, traditional CBT teaches clients to reframe irrational or unrealistic thoughts that cause them distress and develop more positive thinking patterns in everyday life. The theory is that these positive thoughts, along with new skills and coping strategies, will help individuals overcome psychological difficulties and deal with everyday life stressors. Common cognitive behavioral therapy (CBT) techniques include:
- Cognitive restructuring
- Thought recording
- Exposure therapy
- Mindfulness practices
- Behavioral activation
- Guided discovery
- Relaxation techniques
- Behavioral experiments
Effectiveness of CBT
CBT has been found to be an effective treatment for a variety of different mental health conditions, such as mood disorders, panic disorder, substance use disorder, and post-traumatic stress disorder, for example. It’s often considered the gold standard among therapy techniques and heralded as “psychological medicine”.
What are the goals of CBT?
There could be various goals of CBT depending on the individual seeking therapy and the particular mental health challenges they’re facing. Generally, this type of talk therapy focuses on helping the person identify negative patterns of thinking and behavior that could be causing them psychological distress. Specific goals may include improving emotional regulation, addressing cognitive distortions, or developing coping skills. Learning to practice mindfulness and other relaxation techniques is one evidence-based approach to helping clients achieve their therapy goals.
What are the key concepts of CBT?
Some key concepts of cognitive behavior therapy include:
- Thoughts, feelings, and behaviors are intertwined, and maladaptive thoughts can cause emotional responses that then trigger a particular behavior, such as avoidance, for example. These patterns are often addressed using cognitive behavioral therapy (CBT) techniques as part of the treatment process.
- People have cognitive distortions or faulty thinking that can cause emotional difficulties such as low self-esteem, self-doubt, anxiety, and even suicidal thoughts. With the help of a mental health care provider trained in behavioral medicine, individuals can take back control of their own lives by not only becoming aware of irrational thoughts but also changing these problematic thoughts to promote healthy behavior modification. Through cognitive behavioral therapy (CBT) therapy, a mental health care provider can help individuals recognize these distortions and use cognitive techniques to modify problematic thoughts, promoting healthier behavior.
- Coping strategies, which are central to cognitive behavioral therapy (CBT) treatment, can help us deal with unhelpful thoughts and overcome negative emotions. These strategies are developed and practiced using structured techniques in cognitive therapy to foster emotional resilience and well-being.
Apart from key concepts, many people have questions about CBT such as how many sessions are required and whether it’s covered by health insurance.
What are the four steps of cognitive (thought) restructuring in CBT?
Four steps to cognitive restructuring include:
- Write down the situation and how you feel about it.
- Note any automatic thoughts you have about the situation.
- Evaluate the accuracy of the thoughts.
- Write down a more accurate thought.
What are the techniques of cognitive therapy or behavior therapy?
Cognitive therapy and behavioral therapy techniques are integral components of cognitive behavioral therapy (CBT), providing individuals with practical tools to address negative thought patterns, manage stress, and achieve their therapy goals effectively.
Understanding the techniques of CBT
- Relaxation training: Cognitive therapy techniques are designed to reduce stress and promote calmness, supporting the overall goals of cognitive behavioral therapy (CBT).
- Mindfulness: Practices used in cognitive therapy to increase awareness and focus on the present moment, enhancing the effectiveness of therapy.
- Body scan: A mindfulness exercise frequently applied in cognitive therapy to identify and release physical tension, aiding the cognitive process of relaxation.
- Journaling: A cognitive therapy tool for writing down thoughts and feelings, providing insights into patterns, and tracking progress throughout therapy.
- Cognitive restructuring: A foundational cognitive therapy technique focused on identifying and challenging negative thought patterns to develop healthier cognitive and emotional responses.
The exact techniques you use in your CBT treatment will depend on your current symptoms, medical condition, and goals for therapy, such as stress management or behavior change, for example.
What are the common cognitive distortions?
Common cognitive distortions include:
- Catastrophizing
- Black-and-white thinking
- Emotional reasoning
- Overgeneralization
- Mental filtering
What is an example of a cognitive therapy technique?
One example of cognitive behavioral therapy is changing behavior patterns by changing the way you think about situations. This is a core component of CBT and could include a strategy known as activity scheduling, where the client schedules an activity and follows through with it despite having negative thoughts or doubts about what the experience will be like. Using CBT principles, the therapist may encourage the client to remain in the present moment as much as possible during the activity. With this cognitive therapy technique, the therapist may also have the individual journal about the experience afterward. The goal is to learn that our thoughts about situations aren’t necessarily accurate representations of our experiences.
What are the 3 C's of cognitive therapy?
The three C’s of cognitive therapy are catch, check, and change.
Catch
The first step in the 3 C’s of cognitive therapy is to catch those negative or unhelpful thoughts as they come up. It’s about tuning in and noticing what’s going through your mind, especially when you’re feeling stressed or overwhelmed. Using cognitive therapy techniques, you learn to spot the thoughts that aren’t serving you well, which can be the first step toward feeling more in control of your emotions.
Check
Once you’ve caught a thought, take a moment to check it. Ask yourself things like, “Is this really true?” or “Am I looking at this in the worst possible way?” This is where cognitive therapy helps you slow down and really think about what you’re telling yourself. With the help of cognitive therapy techniques, you can get better at challenging those unhelpful thoughts and seeing situations from a more balanced perspective.
Change
After checking your thoughts, the final step is to change them. This means reworking those negative or distorted thoughts into something more helpful and realistic. It’s not about pretending everything is fine but finding a way to think about things that are more grounded and productive. Cognitive therapy techniques make this process easier, giving you tools to create healthier thought patterns. Over time, this step helps you feel stronger and more capable of handling whatever life throws at you.
What is the cognitive technique of counseling?
The cognitive counseling technique usually refers to an evidence-based treatment known as cognitive behavioral therapy. This treatment process is used by mental health professionals to help clients understand the negative thoughts that contribute to maladaptive behaviors. Over the course of several therapy sessions, the client will learn to identify inaccurate thinking, reframe thoughts, and use more positive thoughts to drive their behavior. A recent meta-analysis of behavior research has confirmed cognitive behavioral therapy (CBT) as an effective approach for a wide range of populations and conditions. A randomized controlled trial also confirmed the effectiveness of internet-based CBT as a treatment for major depression.
What are the basic techniques of cognitive learning?
Basic techniques of cognitive learning may include writing things down, making mistakes, repeating information, and asking questions.
Writing Things Down
One of the simplest but most effective cognitive techniques is writing things down. When you take notes or jot down ideas, it helps solidify the information in your mind. Whether it’s a list, a diagram, or just quick thoughts, putting words on paper engages your brain in a way that boosts understanding and memory.
Making Mistakes
Making mistakes is an important part of cognitive learning because it teaches you what doesn’t work and helps you figure out what does. Each mistake is a chance to reflect, learn, and improve. Instead of fearing errors, embrace them as valuable steps in your learning process.
Repeating Information
Repetition is a key to cognitive learning because it reinforces what you’ve learned. By going over information multiple times—whether it’s reading, practicing, or reviewing—you give your brain more opportunities to process and store it for long-term use.
Asking Questions
Curiosity is at the heart of cognitive learning. Asking questions helps deepen your understanding and opens the door to new perspectives. Whether you’re asking yourself or someone else, questioning is a powerful way to engage with the material and make connections that stick actively.
How does cognitive restructuring help in challenging negative thought patterns?
Cognitive restructuring is a key part of CBT and gives people a way to break free from negative thought patterns. It helps by pinpointing those unhelpful thoughts and swapping them for ones that are more balanced and realistic. This cognitive therapy technique helps individuals:
- Recognize negative thoughts: Notice when distorted thinking gets in the way, using the tools provided by cognitive therapy.
- Question their validity: Take a step back and really think about whether these thoughts are accurate or just assumptions, a core skill in CBT.
- Replace them with realistic thoughts: Shift to healthier, more supportive ways of thinking, which is central to cognitive therapy.
This process can make a big difference in how people see themselves and their world, a key goal of CBT treatment.
What role does guided discovery play in cognitive behavioral therapy?
In CBT, guided discovery is about helping clients uncover their own answers rather than being told what to think. The techniques used in CBT are a collaborative process where the therapist asks thoughtful questions to help clients:
- Identify patterns: Spot recurring thoughts or behaviors with the support of cognitive therapy techniques.
- Challenge assumptions: Question whether long-held beliefs are accurate, a skill that’s essential in therapy.
- Gain insights: Realize new ways of thinking that align with the principles of cognitive therapy.
This approach makes the CBT treatment feel personal and empowering as clients learn to navigate their own thought processes.
How can mindfulness practices enhance the effectiveness of cognitive therapy?
Mindfulness practices are a great fit with CBT treatment because they help people stay present and observe their thoughts without judgment. These cognitive therapy techniques teach individuals how to notice unhelpful patterns as they arise and manage them with more intention. By combining mindfulness with CBT, clients can find new ways to handle stress and build resilience in their daily lives.
What is the purpose of behavioral experiments in CBT?
Behavioral experiments in CBT are like small challenges designed to test negative beliefs in real life. For instance, someone worried about failing might take on a manageable task and see what actually happens. These experiments help clients:
- Gather evidence: Use cognitive therapy techniques to find out if their fears are true.
- Challenge assumptions: Show themselves that many of their beliefs don’t hold up when tested, a powerful part of CBT treatment.
- Build confidence: Try new approaches and discover that they’re capable of more than they thought, with support from cognitive therapy.
Behavioral experiments are an active, hands-on way to bring CBT techniques into everyday life and build lasting change.
How are relaxation techniques integrated into cognitive therapy sessions?
Relaxation techniques play a big role in CBT treatment because they give clients practical tools to handle stress. Whether it’s deep breathing, progressive muscle relaxation, or visualization, these cognitive therapy techniques help people stay grounded and calm when faced with difficult emotions or situations. They’re woven into sessions and practiced regularly, making them a key part of managing challenges both during and outside of therapy.
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