Cognitive Behavioral Therapy Skills You Can Use In Your Daily Life

While you might have heard of cognitive behavioral therapy (CBT), you may not know exactly what it is or what skills it can help individuals develop. Cognitive behavioral therapy can help individuals learn various techniques and methods to address a number of health concerns. Understanding how to implement these skills and the philosophy behind CBT can help you learn to manage stress, get in touch with your emotions, and navigate the challenges of daily life. 

What is cognitive behavioral therapy (CBT)?

Cognitive behavioral therapy, or CBT, is a form of psychotherapy that focuses on exploring ways of thinking, identifying negative thought patterns, and recognizing cognitive distortions. CBT typically aims to change these patterns or distortions to improve overall mental health. The idea behind CBT is that an individual’s thoughts, emotions, and physical sensations can directly affect their happiness and well-being. In other words, the philosophy behind CBT posits that negative thinking can lead to negative feelings. 

According to the American Psychological Association, CBT has been shown to be effective for a range of mental health conditions and disorders. These conditions may include panic disorder, sleep disorders, obsessive-compulsive disorder, anxiety, depression, bipolar disorder, panic disorder, and post-traumatic stress disorder (PTSD). 

During cognitive behavioral therapy, a mental health professional may ask you questions about current life stressors, negative thoughts, and problematic feelings. From there, they can identify what areas of your thinking can be adjusted to promote better mental health and overall well-being. 

The exact nature of CBT treatment may depend on the individual being treated and the mental health condition at hand. Thus, CBT may include a variety of different techniques. These can range from exposure therapy (used to help manage phobias and fears) to role-playing (used to help manage interactions and social situations) as well as collaborative problem-solving, cognitive restructuring, and other specialized treatments. 

What cognitive behavioral therapy skills can you use in your daily life?

Although cognitive behavioral therapy is typically conducted by a licensed therapist or another professional with mental health training, several of the skills and activities used in the CBT process may be practiced independently to manage the challenges of daily life.

Cognitive behavioral therapy techniques you can practice may include: 

• Journaling: A counselor may recommend keeping a journal to process the thoughts, emotions, and challenges you may be experiencing. By writing about your experiences, you may be able to organize your thoughts, identify unhelpful patterns, and reflect on your responses to various situations. 
• Mindfulness meditation: Therapists may recommend mindfulness as a way of getting in touch with your thoughts without letting them control you. By sitting quietly, observing your thoughts, and allowing them to pass without resistance, you may be able to gain a new perspective on your emotions, challenges, and beliefs.
• Successive approximation: Often used in CBT, successive approximation is the process of breaking down overwhelming tasks and goals into smaller, simpler steps. This may be a helpful technique for managing stressful situations and working your way toward desired changes in your behavior. 
• Relaxation techniques: In cognitive behavioral therapy, a therapist may recommend methods of relaxing your body to calm your mind, which may be helpful for those experiencing stress or anxiety. Boxed breathing, progressive muscle relaxation, and diaphragmatic breathing may all be helpful for calming the nervous system—and as a result—managing anxious thoughts. 
• Activity scheduling: Another practice often used in CBT is the conscious scheduling of chores, activities, and other potentially overwhelming or stressful tasks. This may be helpful for those who experience challenges with procrastination. Specifically, it can make a task feel more “real” and therefore, harder to put off. 

Learning CBT techniques through talk therapy

The above skills may all be helpful cognitive behavioral therapy practices that you can employ in your day-to-day life. However, some individuals may find that they require more support in addressing their mental health concerns, which is why therapy may also be useful. A licensed therapist can work with you one-on-one to develop a personalized CBT treatment plan, assess the causes of negative thought patterns, and identify strategies that may help to manage and reframe them. 

Although cognitive behavioral therapy can be a valuable resource, attending in-person therapy may not always be easy. For example, those with mental health conditions such as depression or anxiety may find it difficult to leave the house and commute to a therapist’s office for in-person sessions. In these situations, online therapy through a platform like BetterHelp may be useful. With internet-based therapy, you can attend sessions from the comfort of your home. For those seeking extra support in putting cognitive behavioral therapy skills into practice in their daily lives, the option to message a therapist outside of scheduled sessions may also make online therapy an appealing alternative. 

A variety of studies have found online therapy to be used as a convenient and effective alternative to traditional therapy. One study provided evidence that supports the effectiveness of internet-based cognitive behavioral therapy for depression and anxiety, in addition to being an effective way of increasing healthcare in multiple contexts. 

Takeaway

Cognitive behavioral therapy, also known as CBT, is a form of psychotherapy aimed at identifying negative or unhelpful thought patterns and finding ways to reshape them to be more constructive. It can be used as a treatment for a range of mental health conditions, including anxiety, depression, and obsessive-compulsive disorder. Although cognitive behavioral therapy is typically administered by a therapist, certain CBT skills can be used in your daily life. These skills may be helpful for managing stressful situations and emotions. An online therapist can provide you with support and guidance as you learn these new skills. If you are interested in exploring online cognitive behavioral therapy, BetterHelp can aid you in starting your journey.