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CBT Counseling Techniques

CBT stands for cognitive-behavioral therapy. According to the National Association of Cognitive-Behavioral Therapists, there are many CBT modalities. These forms of therapy address the cognitive--or conscious thoughts--and behaviors that contribute to psychological and social distress. CBTs utilize many techniques aimed at changing thoughts and actions or feelings from unhelpful to more fulfilling. Jacqueline Persons, PhD, Joan Davidson, PhD and Michael Tompkins, PhD are cognitive-behavioral therapists who developed a method to assist depressed individuals in regaining satisfaction with their lives. This technique can also assist with other psychological issues.

  1. Thought Record

    • One tool suggested by Persons, Davidson and Tompkins is a thought record. This is a journal in which reactions to certain situations are recorded. First, pick an issue to write about, which can be an event, memory, or thought. Then, record behaviors, emotions and thoughts in response to this issue. Recording responses can assist with tracking the helpful and hindering aspects of thoughts and behaviors. This information is used to help make life-enhancing changes.

    Evidence Record

    • When people feel upset about something, they may have thoughts that they believe confirm their feelings. People may also have negative thoughts about themselves, such as "I am a loser" or "Nobody likes me." Persons, Davidson and Tompkins suggest using an Evidence Record to test the validity or truthfulness of these thoughts. List everything that supports the thought and everything that disproves the thought to create this record. This can help determine if negative thoughts are the result of a mood, or if they're based on truth.

    Positive Data Log

    • Thoughts can contribute to distress and affect behavior. Persons, Davidson and Tompkins developed a Positive Data Log to help change thoughts that contribute to distress into thoughts that help people reach their goals. Choose one thought that contributes to distress, such as "Nobody likes me." Then, pick a mood-enhancing thought, such as "I am likable." In the Positive Data Log, record all evidence that supports the helpful thought. For example, a bank teller smiling at you may be evidence of likability. Therefore you would record this in the Positive Data Log.

    Therapy

    • Therapy takes place when someone visits a mental health professional--such as a marriage-and-family therapist (MFT) or psychologist--for help with making life changes. Cognitive-behavioral techniques are used in conjunction with therapy. During sessions, the therapist will use the information recorded to help her client make positive life changes.

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