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Overthinking: A Practical Guide to Declutter Your Mind through Cognitive Behavioral Therapy. Overcome Negativity, Anxiety, Worries. Raise Your Self-Esteem. Guided Meditation for Sleep & Relaxation
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2020
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Overthinking

A Practical Guide to Declutter Your Mind

through Cognitive Behavioral Therapy.

Overcome Negativity, Anxiety, Worries.

Raise Your Self-Esteem.

Guided Meditation for Sleep & Relaxation.

Travis Cooper Goleman

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Table of Contents

PART 1:

Cognitive Behavioral Therapy

Introduction: What is Cognitive Behavioral Therapy?

Cognitive Behavioral Therapy is a form of psychological treatment that has demonstrated to be useful for various problems, including anxiety disorder, depression, eating disorders, drugs, and alcohol use problems and severe mental illness.

Our thoughts and feelings play a fundamental role in our behavior. It is the idea behind the underlying concept of Cognitive Behavioral Therapy, e.g., a man who spends a lot of time thinking about runway accidents, plane crashes, and other air disasters may find themselves avoiding air travel.

Numerous research studies suggest that Cognitive behavioral therapy leads to significant improvement in the quality of life. In many studies, it has demonstrated to be more effective than other forms of psychological treatment.

Here are some definitions for understanding the concept of Cognitive Behavioral Therapy from some different psychology organizations:

According to the Merriam-Webster dictionary, it is a psychotherapy that combines cognitive therapy with behavior therapy by identifying faulty patterns of thinking, emotional response, and substituting them with desirable patterns of thinking, emotional response.

According to the Mayo Clinic, it is a common type of talk therapy. During this therapy, you attended a limited number of sessions and worked with the psychotherapist in a structured way. It helps to aware of the negative thinking and helping you to view the challenging situation more clearly and respond to them more effectively.

The National Alliance on Mental Illness says that cognitive-behavioral therapy focuses on exploring the relationship between a person's feelings, thoughts, and behaviors. During the treatment, a therapist will be exploring work with a person to uncover unhealthy patterns of thoughts and how they may be causing self-destructive beliefs and behavior.

According to the National Health Service of England, the concept is that the feelings, thoughts, physical sensations, and actions are interconnected. That negative feelings and thoughts can trap you in a vicious cycle. Cognitive-behavioral therapy aims to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts. It does not focus on past issues and deals with your current concerns. It looks for practical ways to improve the state of mind.

History of Cognitive Behavioral Therapy

A psychiatrist named Aaron T. Beck first developed Cognitive behavioral therapy in 1960. He formulated the idea for the treatment after noticing that many of his patients had internal dialogues that were almost a form of them talking to themselves. He also observed that his patients' thoughts often impacted their feelings. He called these emotionally-loaded thoughts automatic thoughts.

Cognitive behavior therapy explores the relationship between thoughts, feelings, and behaviors. It arose from two distinct schools of psychology. The first one is behaviorism, and the second is cognitive therapy. Its roots traced from these two models and their subsequent merging.

Behavioral Therapy Roots

Behavioral treatment for mental disorders has been around since the early 1900s. Skinner, Pavlov, and Watson were all early proponents of behavioral therapies. The idea behind behaviorism is that behaviors can be measured, trained, and even changed. It says that it is our responses to environmental stimuli that shape our actions.

The first wave of behavioral therapy came about in 1940 in response to the emotional adjustments faced by the many WWII veterans returning from war. This need for effective short-term treatment for depression and anxiety coincided with a build-up of behavioral research regarding how people learn to behave and react emotionally to life situations. It challenged the psychoanalytic therapy that was popular at the time and considered as the "first wave" of cognitive-behavioral therapy.

Cognitive Therapy Roots

An Austrian psychotherapist Alfred Adler's notion of basic mistakes and their role in unpleasant emotions made him one of the earliest therapists to address cognition in early 1900. His work inspired American psychologist Albert Ellis to develop rational emotive behavior therapy in 1950. It is considered one of the earliest forms of cognitive psychotherapy. It based on the idea that a person's emotional distress arises from thoughts about an event rather than the actual event itself.

In 1950 and 1960, an American psychiatrist Aaron T. Beck noticed that during analytical sessions, his clients had internal dialogues going on in their minds. He discovered that the client almost appeared to be talking to themselves, but they shared a small part of this thinking with him.

Automatic Thoughts in Cognitive Therapy

Beck understood the importance of the link between feelings and thoughts, and he coined the term "automatic thoughts" to explain the emotional beliefs that pop up in people's minds. He discovered that although people aren't always aware of these thoughts, they can learn to identify and report them. He also found that people who were upset had negative thoughts that tended to be unrealistic, and by uncovering and challenging these thoughts, long-lasting and positive change can result.

In the 1960s, several empirical studies into how cognitions affect behaviors and emotions that carried out. It is known as the cognitive revolution. It emphasized the role that conscious thinking plays in psychotherapy and is known as the "second wave" of CBT.

What is Cognitive Behavior Therapy (CBT) for?

Cognitive behavior therapy has used for the treatment of people suffering from a wide range of disorders such as depression, phobia, anxiety disorder, addiction, eating disorder, anger, panic attacks, bipolar disorder, schizophrenia, psychosis, substance abuse disorder, and occupational stress.

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