Cognitive Behavioral Techniques of Management (CBT Techniques)
CBT is based on the premise that thoughts, emotions, and behaviors are
interconnected, and by changing maladaptive thoughts and behaviors, one can
reduce stress and improve psychological well-being.
Core Principles
Stress results not just from external events, but from how individuals interpret
those events.
Cognitive restructuring can reduce emotional distress.
Skills training and behavioral experiments can support lasting change.
Techniques
a) Cognitive Restructuring
Purpose: Identify and challenge distorted or irrational thoughts.
Method:
oRecognize negative automatic thoughts (e.g., “I can’t handle this”).
oEvaluate their accuracy.
oReplace with more balanced thoughts (e.g., “I’ve handled similar
situations before”).
Application: Reduces catastrophizing and self-defeating thoughts during stress.
Clinical note: Effective in stress-related disorders like GAD, adjustment
disorder, and occupational burnout.
b) Thought Records
Purpose: Monitor and evaluate thoughts that cause stress.
Method: Clients record triggering events, emotional responses, automatic
thoughts, evidence for/against those thoughts, and alternative balanced
thoughts.
Outcome: Encourages reflective thinking and reduces reactivity.
c) Problem-Solving Training
Steps:
oIdentify the problem clearly.
oGenerate multiple solutions.
oWeigh pros and cons.
oSelect and implement a solution.
oEvaluate the outcome.
Use: Helps manage stressors by promoting a structured and proactive
approach.
d) Mindfulness-Based Cognitive Therapy (MBCT)
