What is Cognitive Behavioral Therapy (CBT)?

Mike Hupfer
Jul 3
2 min read

Updated: Jul 5

https://www.youtube.com/watch?v=q6aAQgXauQw

Cognitive Behavioral Therapy has been quite helpful for me personally.

Cognitive Behavioral Therapy (CBT) has proven to be extremely helpful in various contexts, including mood. Developed by Aaron Beck, MD., over half a century ago, CBT may sound complicated, but it’s straightforward. Essentially, we can help shape and influence how we feel, and subsequently, how we act as part of our health journey.

The Behavior Chain can help illuminate this concept further. This effective tool in CBT therapy aids individuals in identifying how their thoughts influence behaviors.

Every action in life, much like a movie script, can be broken down into four basic components: (01) situation (02) thoughts (03) feelings (04) behavior

CBT basic components: (01) situation (02) thoughts (03) feelings (04) behavior

The behavior chain starts with a (01) situation, which can be any event. The next part of the chain is the (02) thoughts section. Often, our initial thoughts lean towards the negative. When we identify these negative thoughts and replace them with more positive ones, our (03) feelings, and subsequent (04) behavior, become more grounded and centered.

The key lies in identifying and challenging those initial negative thoughts.

We can utilize behavior chains to review past situations and plan for upcoming events such as weddings, reunions, or birthdays. For instance, consider the scenario of driving to work when "somebody cuts us off and flips us the bird."

CBT basic components: (01) situation (02) thoughts (03) feelings (04) behavior

(01) Situation: Somebody cuts us off and flips us the bird.

(02) Thoughts: Initial negative: "Why that SOB" OR more positive: "Who cares."

(03) Feelings: Negative thoughts create feelings of being pissed off/agitated OR less anxiety (with more positive thoughts).

(04) Behavior: This can lead to snapping at co-workers (negative flow) OR being nicer to them (positive thought flow).

This illustrates how external actions beyond our control can shape our thinking and behavioral patterns. By understanding these concepts through CBT, particularly in the context of addiction recovery, one can make better decisions that positively impact both ourselves and others.