Cognitive Behavioral Therapy Online

xray brain cognitive therapy

As you will soon see the main aim of CBT is to resolve issues by placing an emphasis on helping individuals become their own therapists, so with this in mind is cognitive behavioral therapy online a valid and workable option?

What Does Cognitive Behavioral Therapy Do

In an attempt to answer this question we first need to fully understand what CBT is and how it works.

Based on the core principle that poor mental health is a condition based in faulty assumption and unhelpful ways of thinking, it’s possible to relearn more positive patterns and helpful ways of thinking. This basically means people suffering from psychological problems can learn better ways of coping with those issues, and in-turn reducing their symptoms making their lives more positive and productive.

How Does Cognitive Behavioral Therapy Work

If I was to say CBT is a brain rewiring technique that wouldn’t be far from the truth. The treatment usually concentrates on thought patterns that have been learned over time, and the distortions in thinking that can occur which in turn causes problems for the individual.

So, using mindfulness and problem solving skills the idea of CBT is to identify problems then analyzing the individuals beliefs and behaviors towards the problem. This is identifying problems, triggers, and reactions in an attempt to understand the root of the learned negative behavior or feelings.

Through better understanding of behavior and motivation of self and others and learning to develop more confidence, the treatment encourages facing one’s fears instead of avoiding them, learning to calm the mind for clearer thought, thereby reevaluating thoughts in an efforts to change behavioral patterns.

How Can CBT Help

online therapy for mental health

CBT can be effective in dealing with a range of problems, and challenging situations so a subject can more clearly respond to them in a more positive and effective way. It’s a helpful tool either on its own or in combination with other therapies.

The therapy has broad application not only in treating mental health disorders, such as depression, post-traumatic stress disorder, but a multitude of other related disorders.

For example it may help to manage symptoms of mental illness such as the list shown below. It will certainly help subjects learn techniques for coping with stressful life situations, identifying ways to manage emotions when coping with a medical illness or grief, manage chronic physical symptoms, and overcome emotional trauma related to abuse or violence.

Treatment has also seen to be effective in preventing a relapse of mental illness, resolve personal relationship conflicts and learn better ways to communicate. Additionally, CBT is considered a good option for subjects where treatment of a mental disorder using medications are considered inappropriate or dangerous.

Disorders that may be improve with  the use of CBT include the following:




Substance Abuse

Sleep Disorders

Eating Disorders

Sexual Disorders

Obsessive Compulsive Disorder



Can CBT Be Dangerous

When talking about risks in CBT there are no physical risks involved and it’s not addictive or dangerous in any way. The question of being emotionally uncomfortable exploring what could be untapped painful emotions and experiences is one that should be touched upon. Although the subject may find the process uncomfortable initially, this is a completely normal and natural and any therapist will be at pains to make the subject comfortable.
Bottom line, if some tears are shed then that’s probably the sign of a breakthrough followed by deeper understanding.

Seeking Out CBT help

For someone wanting to engage a therapist the normal checks should be made, a trained psychotherapists can have a number of job titles depending on their education and training so asking questions is the way forward.

Depending on the area of interest, someone interested in securing a therapist should ask about their discipline, certification and licensing, confirming the therapist meets your requirements and that of your state.

What To Expect From CBT

man sat on sofa looking depressed

Starting your therapy the aim will be to learn and practice the techniques of relaxation, coping, resilience, stress management and assertiveness. The first thing the therapist will usually do is collate information about you by asking questions about your current and past physical and emotional health.

The first few sessions will be a time of discovery as the therapist tries to understand your situation and concerns, and to determine the best course of action. You will be encouraged to talk about your feelings openly and freely, for the best results it’s good to be honest about what issues are troubling you. At this point your therapist will be thinking about the best treatment, and whether you may benefit from alternative treatments or medications.

The steps that you should be able to recognize will be firstly, to Identify the troubling situation in your life, secondly, to become aware of your thoughts and emotions towards your worries, thirdly, identify your negative and inaccurate thinking, then finally, relearn or reshape the negative and inaccurate thinking.

Throughout this time CBT generally focuses on specific problems, using a goal-oriented approach so complete honesty with yourself and therapist is a must.

As you pass through the session you may find that you are sent home with some home based exercises like reading and activities to build on the the sessions. Obviously, if for some reason if you are not comfortable with the therapist it’s okay to try another.

Length Of Treatment.

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Generally speaking CBT treatment is a short term thing because the whole point is to identify and learn to work through issues, giving the subject the power to cope with situations in a healthy way. However, we have come to a very really serious point because the length of time taken to treat a subject is solely reliant on the type and severity of disorder.

If for example, a therapist believes there is an mediate threat to the safety of the subject or others, the confidentiality maybe required by law to be broken. Circumstance that could precipitate such an action could be;

* Imminently harm to self or suicide
* Imminently harm or take the life of another person
* Abusing a child or a vulnerable adult
* Having to inability to safely care for yourself

Cognitive Behavioral Therapy Online Courses

Does this mean it is only advisable to seek therapist lead CBT or can someone choose to study self help CBT online safely?

Without question it’s well known that cognitive-behavioral therapy (or CBT) is a powerful tool in the fight against the most common complaints of anxiety and depression. It’s also a fact that not everyone has access to the finances or insurance to cover profession help, and it’s also difficult to take time out of a busy day to fit into someone else’s schedule.

While it’s true that a subject suffering from acute and chronic depression unable to even leave their bed is not going to benefit from any form of self help, the vast majority of those suffering anxiety and depression are functioning members of society will be able to take advantage of self help or online courses.

To this end there are many options to choose from and even better news, as reported on the https://www.psychologytoday.com/ studies suggest those taking advantage of self help studies have benefited and continue to do so.

A review of 33 studies found that self-help treatment led to significant reductions in anxiety; another review of 34 studies on depression found similar benefits of self-directed therapy, particularly when the treatments used CBT techniques.

Both reviews found that that, on average, the self-help treatments were moderately helpful.

Basically, those subjects making the effort to find self help felt better for the experience and also continued to progress through time to become successful self therapists.

How Can I Move Forward With CBT

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There are numerous resources available online from free to paid and they come in different forms of media, from books, PDFs, video tutorials, and downloadable worksheets to plan and work on. Everyone is different so it’s really a case of trying different resources until you find one that feels comfortable , then set aside a schedule to get started.

Bear in mind this is a major step towards a healthier and happier life so when you find that it takes considerable time and effort to push through the process, just keep telling yourself that it’s only you that is going to suffer if you give up, and by the same token, the only one that is really going to benefit it you continue.

Please note this is a mix of paid and free courses as an examples, and I am not associated or receiving any payment from any of the courses.

1. The online-therapy website offers what look like a profession and comprehensive course, so work checking out.

2. The lust for life website is offering their idea of the top 5 CBT courses.

3. The udemy site is a really good online studies site where you can find lots of good quality FREE course as well as paid for.

If this was helpful or interesting please share with others who may benefit from this post. If you have any questions or comments please feel free to drop me a line.

Thanks for visiting. See you next time.


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