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How does cognitive behavioral therapy (CBT) work?

CBT works by helping you to appreciate and make sense of issues in your life, by utilizing the ‘5 Areas ‘ to break them down into smaller parts. This permits you to work out how each part influences your feelings and how each is hooked up to the others, and so make changes in a few of the areas to get differing results.

What are the Five Areas of CBT? They are:

1. The Situation - this is a problem you're experiencing, or an undesirable event or problem situation
2. Thoughts - what you are thinking in that particular situation
3. Feelings - the emotional feelings that pop up in this situation
4. Physical feelings - the physical feelings caused by your thoughts, feelings and actions
5. Actions - what you do in this situation

The indispensable thing to realise here is that each of these five areas influence and alter the others.

Your thoughts about a problem affect your feelings, both emotional and physical, and also your actions. The way these areas influence each other could be positive and favorable or negative and harmful - in each situation, your reactions can be either useful or damaging, depending upon the context adn what you want, compared to what you are getting.

It is also vital to understand that what you get, your outcomes, flow direct;y from your responses in each one of these 5 areas.

An identical scenario can cause a selection of completely different outcomes, dependent on your thoughts about it. How you consider a situation will change how you're feeling and what you do, giving the varied results.

For exapmle, shall we say you are walking home,having had a bad day at work, when a good buddy of yours walks straight past you, not even bothering to say hello. How do you reply?

One option is to wonder ‘why did they ignored me - maybe they do not truly like me? ‘ (your thoughts), leading to you feeling denied and lowering your confidence and self-worth (your feelings). This might then lead straight to you feeling upset, and start shaking, feel queasiness and a loss of energy (your physical feelings), resulting in you going home and avoid ringing your pal later on (your actions).

Or, you might question whether there had been anything wrong with your pal as it is unlike them to overlook you, leading to a sense of concern for their welfare, with no negative physical feelings, and then you could get in touch with them later on to check how they are. This would probably result in a reinforced friendship, with stronger emotions of fellowship, and the like.

Can you see how a straightforward change in your thinking can result in a totally different set of outcomes from the same scenario?

It is easy to make an endless circle, which feeds on itself and makes you feel even worse.Then, your reply to this new, worse feeling, creates a new situation that makes you feel worse still.

You may also begin to build a set of very twisted (and unpleasant) beliefs about the situation and yourself and again, make things worse!

When you're upset or distressed, you tend to focus on the negative side of a situation and are much more likely to jump to conclusions, translating things in negative and unhelpful ways. Fortunately , CBT can give you a technique of changing your response to a more positive one and breaking the viscious circle of negative thoughts, feelings actions and results. By doing a Five Areasassessment of th eissue, it's possible to get a more clear knowledge of how every bit of your reply influences the others, and so change one or more parts to modify the way your feel.

By practising the skills and systems of cognitive behavioral therapy, you can learn how to be much more in control of your emotions in any problem situation,, reducing negative feelings like hysteria and panic.

For more in-depth information about cognitive behavioral therapy, visit www.anxietysupportgroupsonline.com

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