CBT operates on the principle that our thoughts, emotions, and behaviours are interconnected, and by altering unhelpful thoughts, we can improve emotional well-being and reduce maladaptive behaviors. In conditions like OCD, panic disorder, trauma, anxiety and depression, CBT helps us challenge distorted thinking, such as catastrophic or irrational beliefs, and replace them with more balanced and realistic perspectives. By focusing on the present moment and providing practical tools for coping, CBT empowers us to break the cycle of negative thinking and develop healthier ways of responding to life’s challenges.
Cognitive Behavioral Therapy (CBT) not only focuses on identifying and changing negative thought patterns but also explores deeper layers of our thinking, such as core beliefs and rules for living. Core beliefs are fundamental, deeply ingrained convictions about oneself, others, and the world that shape how a person perceives and reacts to situations. For example, someone might hold a core belief that they are unworthy or incapable, which could lead to feelings of low self-esteem and a tendency to avoid challenges. CBT helps identify these core beliefs and challenge their validity, replacing them with healthier, more realistic perspectives.
In addition to core beliefs, CBT also addresses “rules for living,” which are often unconscious guidelines that we create for ourselves based on past experiences. These rules can be rigid and self-limiting, such as “I must always be perfect” or “I must avoid conflict at all costs.” These rules can drive unhelpful behaviours and increase emotional distress.
Although CBT is typically focused on the present, it also recognises the importance of exploring past experiences to understand the origins of these core beliefs and rules. By reflecting on past events, CBT helps us uncover what may have contributed to the development of negative thought patterns. For instance, past trauma or critical life experiences can shape how someone views themselves or their safety in the world. Understanding the roots of these beliefs and rules can help us see them for what they are—often outdated or inaccurate—and begin to replace them with more flexible, adaptive ways of thinking. This process of examining the past and understanding its influence empowers us to break free from limiting patterns and create healthier, more balanced ways of thinking and behaving.
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