How CBT Can Help Depression
Depression is one of the most common mental health conditions in the world. It impacts everyone differently, but most people who experience it have to deal with overwhelming sadness or feelings of hopelessness.
If there’s a silver lining to how prevalent depression is, it’s that there are many treatment and management options to consider. While some people benefit from medication, therapy is often the best choice when it comes to getting to the bottom of your depression and working through your symptoms.
Cognitive behavioral therapy (CBT) is a short-term, goal-oriented therapy that helps to put a stop to negative thoughts and behaviors associated with depression. It’s an evidence-based therapy that has become one of the most popular treatment options for depression — and other mental health conditions.
Let’s take a closer look at CBT and why it might be the best solution if you’re dealing with depression.
How Does CBT Work?
Cognitive behavioral therapy helps with depression by challenging the negative thinking patterns that cause such extreme sadness. As expected, it utilizes a combination of cognitive and behavioral methods to change those patterns and improve your motivation to keep moving forward.
Some of the common techniques used in CBT include cognitive restructuring, thought journaling, fact-checking, and mindful meditation. You might also learn about something called the “ABC model,” which teaches you how to analyze and break down the behaviors associated with your depression.
For example, if your depression causes you to withdraw from the things you love, the ABC model would ask you to identify the:
Activating event
Beliefs about the event
Consequences of the event
Sometimes, pausing and breaking down your triggers and behaviors can make it easier to see reality. It also makes it less likely for your depression to take control. When you’re able to hone these skills and use them on your own, you can continue to fight back against depression long after your sessions are over.
What to Expect
You can expect consistency with your CBT sessions. Each one will begin by setting a goal or focusing on a particular problem or pattern. Throughout your session, you’ll create a plan to work through that problem and achieve your goal. That includes working through as much as possible in your session and developing a strategy to continue working on it on your own.
The goal of CBT is to reduce the effects of depression on your life. By breaking down problematic patterns and thoughts, you’ll be able to take more control over your mental well-being. You’ll be able to challenge negative thoughts and keep them from consuming you. It’s a short-term therapy that’s meant to have long-term results.
Is CBT Right for You?
There are different types of cognitive behavioral therapy to consider, including ACT and DBT. Talking with a cognitive behavioral therapist will make it easier to determine which modality is best for you.
If you’re still not sure whether CBT is right for you, there are some things you can do on your own that rely on the principles of this type of therapy. Things like journaling, practicing mindfulness, and meditation are all actions that can be used within CBT to help someone with depression stay in the present, manage their triggers, and overcome their negative thoughts.
However, you’re likely to get more out of the experience by working with a trained therapist. Again, depression is often very manageable with the right help, but it’s not always easy to get to the root of your depression on your own. It’s also not always easy to stay motivated. A therapist can help with both.
If you’re interested in learning more about CBT for depression, contact me for information
