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Depression blog
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March 19, 2009
Cognitive behavioral therapy — What is it?
By Gabrielle J. Melin, M.D.
Have you ever heard of cognitive behavioral therapy or CBT?
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For example, say you are talking with a group of other people. Your mood is good and you have been experiencing a positive day overall. The subject turns to a complaining session regarding work. Others chime in about how awful their job is, how they're overworked, etc. Soon your mood sours and you're angry and upset, too. You add your two cents about how horrible your job is. When the conversation is over, you're starting to dwell on other negative aspects of your life. You return to your work area with a scowl on your face and another co-worker asks you what's wrong.
The same thing that happened in this situation can happen in your head when you are alone. You may start focusing on your depression and have a thought such as, "I got up late this morning, so now my whole day is ruined." This thought can be the spark that gets the fire burning. Fuel is added by thinking, "I can't even get up on time, what use am I to myself or others?" The negative thoughts feed on themselves. You continue to talk negatively to yourself and, ultimately, you feel more depressed.
The thoughts can also be inaccurate. Inaccurate thoughts are also called "cognitive distortions." These negative and inaccurate thoughts can be so ingrained that they become "core beliefs" that you live by. An example is, "I've never been successful at anything, so why even try?"
Over the next couple of weeks, I will go through specific examples of cognitive distortions that can worsen depression. Working with a trained cognitive behavioral therapist is the best way to learn CBT and to apply it effectively to your life. Depression and anxiety can be effectively treated with CBT. Cognitive behavioral therapy alone may not be enough, depending on the severity of your depression. Medication may be recommended along with CBT. Cognitive behavioral therapy is just one type of talk therapy. There are numerous other effective types. Talk with your health care provider to find the best type for you. And if you've had any experience with cognitive behavioral therapy you'd like to share, please do.
7 comments posted
January 14, 2010 11:20 p.m.
I have done CBT for the past 3years.I have PTSD and all the awful things that go along with it .I have been on meds for over 2 years now .Tryed them all. Now on trazadone,Celexa ,Clonazapam. Nothing seems to truly help.
- kim
October 13, 2009 1:09 a.m.
This sounds so much like me. I dewell on the negative all the time. I'am alone most of the time and think about suicide all the time. I keep myself away from people I have fibromyalgia and other health problems I'm a burdin on my husband and kids. I take meds for depression but they dont seem to be helping. I live in a small town so there isnt much help. I DONT WANT TO BE HERE ANY MORE BUT I dont want to hurt my family by killing myself. My husband is a truck driver and only home a day an a half per week my husband and daughter does all the shopping. I dont leave the house unless I have to go to the doctor. I dont sleep at night but sleep during the day cry all the time. I get these thoughts I want to clean my house and do this or that but when I wake up I dont want to do anything but lay in my bed watching tv or just thinking how much of a loser I'am.
- Tammy
March 28, 2009 9:47 a.m.
This finally addresses me! I really need help to rid myself of constant negative thoughts and depression. I seem to want to dwell on the most negative things I can.
- Jan
March 25, 2009 7:16 a.m.
Not all things work for all people, naturally and my cup of tea may be your saucer of mud. However, if a depressed person can find a good counselor the door may open for him, into a new world. We each have our own "human" idiosyncrasies and these little variances from the so called "norm" can and often manipulate our minds into a negative thinking pit. To get up in the morning is often a very difficult task for the depressed individual but this is where one may find that proverbial key of life . If one can get his or herself to that good counselor and begin a working cognitive therapy, perhaps a new world will bud into a special Spring of existence for them. I know these things I have said. I have been there many times.
- Offdenunsure
March 25, 2009 7:16 a.m.
Iam empresed by 2nd comments. In my family Ihave to deal with border line personality.MAny timems Ifeel it is my failour that I can not give her the proper path.I&my husband use to go to doctor but sometimes Ifeel I am in depression.
- sudeshna
March 24, 2009 5:10 p.m.
I went to a Dr. for cognitive therapy back in the 70s. I consider it a lifesaving move. My Dr. helped me in 3 sessions and i still use the methods. Most people would not understand how rational thinking can change your life but it worked for me.
- smith
March 21, 2009 9:17 p.m.
Thank you,i thought that u was talking about me as that what exactly happens in my mind every day and realy ruining my life.I hope you continue this issue cuz i m sure it will help a lot of people.Thanks again.
- Ahmad
7 comments posted