Since the 1960s, cognitive behavioral therapy (CBT), has been developed and used to treat many different kinds of mental health and behavioral issues. The idea behind it was based on the conversations that we have with ourselves in our own minds. The goal is for us to be able to take charge of the conversations that we have in our minds in order to create a different outcome with our behavior going forward. But what exactly is CBT?
CBT has become one of the most reliable forms of therapy, and is particularly helpful in the treatment of substance use. Because it targets our thought processes that precede our behaviors, it has become very successful in helping us to change both the negative thoughts and the resulting behaviors. CBT is also desirable because it is a set of skills that we can learn and use on our own long after our initial treatment.
Recognizing Our Feelings
One of the precursors to properly healing from substance use is to recognize what was happening and what we were feeling before we started using our substances. Within CBT, we learn to look at circumstances that influenced us. This could be pain from loss or abuse, feelings of inadequacy or embarrassment, or so many other events or issues that caused us to turn to substances.
As we learn to identify what we were feeling when we started to use substances, we can begin to change the conversation around substances in our minds. We can recognize that using substances did not resolve our situation or our feelings, and we can learn to interrupt that process that has now become automatic— when we feel uncomfortable, we drink or use other substances.
Identify Thoughts, Emotions, and Beliefs
One of the big processes within CBT is to learn to identify our thoughts, our emotions, and our beliefs. In particular, identifying our thoughts and beliefs around substances is very helpful. Having this discussion helps us to be aware of the reasons that we have turned to substance use and allows us to cognitively change those ideas that we have had.
Our emotions are very powerful and they shape our behaviors, probably a lot more than we are conscious of. During therapy, we identify what our emotions are around our current situation, and especially around our substance use, we are able to notice patterns in our emotional reactions. By becoming more aware of how our emotions are affecting our behaviors, we gain more control over both the emotional reactions and the subsequent behaviors.
Negative Thinking
There is always that annoyingly positive person who tells us that we are simply guilty of negative thinking. This may be more annoying, but it turns out that they might have a point. Most of our self-talk in our own heads is shockingly negative. This negative thinking is not even based in reality, it comes from years of practice and thinking negative things about ourselves, our actions, and our interactions with others. We become our own worst enemy, and even if we do not say these negative thoughts out loud, they influence our behavior and the way we live our lives.
Negative thinking is often based on falsehoods or only takes into account a few of the facts, ignoring important information that gives us the whole truth. Because negative thinking usually precedes negative actions, it is important to identify the learned and repetitive patterns of negative thinking so that we can change both the thoughts and behaviors.
Rethinking Our Thinking
Despite our knee-jerk reaction being negative thinking, a process that has been reinforced for much of our lives, we can rethink and change our thinking processes. One way that we can do this is to look at the potential consequences of our thoughts. For example, if we know that in a certain situation, our instinctive reaction is a negative thought followed by using our substance, and now we know that we do not want to use substances anymore, we can consider a different behavioral outcome. Knowing the desired outcome, we can look at the preceding thought and change that, too, to match the desired outcome. At first, it may feel very manufactured, but as we practice, we can become better at it.
Along with thinking differently, we can learn and develop many skills related to the thinking process and desired outcomes. In this way, we learn to overcome some of the destructive thoughts and behaviors which led to our substance use. We learn self-efficacy in our own mental health and our thought processes, and we replace substance use and other destructive behaviors with more fulfilling and rewarding behaviors.
Learning to Cope
As we grow into our sobriety, we find successes, but also new challenges. Triggers appear when we least expect them, and now we have to find ways of coping with them in order to avoid a relapse. The best part about CBT is that we already have the skills to cope, because the process is similar: identify the trigger, then change the thinking and the outcome. It may not be easy, but with CBT, we can be prepared.
What is CBT? Find out for yourself, first hand, by calling Rancho Milagro Recovery at (951) 526-4582. In our beautiful ranch setting, you can experience CBT and learn to change your thought patterns and your life. Release the power of CBT and heal your mind.