Are you feeling down or depressed? It happens. Sadness, grief, and stress are all natural emotions that make life difficult. When these feelings don’t go away or interfere with your daily life, it can lead to depression -- a serious and treatable condition. 

Depression is a genuine issue affecting millions of people worldwide. Unfortunately, as much as our families or friends may suggest it, depression is not something you can "get over" or "snap out of." It's no secret that many people struggle with depression. It can happen at any point, but it is more common for those with a family history of depression or who have been exposed to trauma. It is also more common in the winter and is often associated with seasonal affective disorder (SAD). Depression causes negative thoughts and feelings and can make you feel like you have no motivation or energy to do anything other than dwelling on the negative thoughts and feelings that consume you daily. But if you're going through this right now, you're not alone!

There are many types of clinical interventions and therapeutic interventions. Cognitive Behavioral Therapy (CBT) is one type of intervention and can be an effective treatment for depression. With the help of a clinical psychologist, social worker, or other mental health professional, practicing CBT techniques in real-life situations can help you get back on track and start feeling better fast.

What is Cognitive Behavior Therapy?

Something that needs to be said here is what CBT is not. It’s not about helping you feel better about very real issues such as racism, homophobia, sexism, and the other isms that are very real in our broken system.  In CBT, you are not working to make peace with things that are wrong and cause you and others harm. What it is, is working with a trained professional who can help coach you to look at how you may interpret things incorrectly based on your past experiences, childhood, traumas, etc. This is a very important point to know in starting CBT. And here, we’ll stress the importance of finding a provider who understands your lived experiences, whether that means finding a provider who is Black, Indigenous, PoC, QTPoC, Queer, or something else—your lived experiences matter. Seeing yourself reflected in your provider also matters. So keep that in mind as you begin looking for someone to help guide you down the path of doing CBT.  

Many people have heard the term Cognitive Behavior Therapy, or CBT. Some of us may even have had experiences with it. At the Phoenix Rising Centers, we’re here to help create awareness around the different types of therapy so you can make informed choices on which therapeutic approach will be best for you. Cognitive Behavior Therapy is a form of psychotherapy that can help you learn to manage how you think, feel, and react to situations. Contrary to popular belief, CBT is not about dismissing your experiences or feelings and getting you to “listen to reason.” Instead, at its core, CBT aims to help bring awareness to how your thoughts and behaviors interact with your emotions and physical sensations. CBT can be especially helpful in treating depression, anxiety, compulsive behavior disorders like OCD, phobias, chronic pain, and disordered eating.

Cognitive behavior therapy helps people gain insight into what often feels like programmed negative thinking patterns, feelings, and behaviors. These negative thoughts often form when we’re younger and are fueled by negative interactions and our interpretations, which may not always be accurate. In a CBT session, you and your provider will work to break these thoughts, feelings, and behaviors into smaller parts. In doing this over time, we learn how to identify and challenge our own negative patterns of thinking and behaving, which can help you take control of your life and achieve your goals.

Many people who have tried traditional medications for depression report that CBT treatment was more effective than medication.

CBT techniques work by changing the way you think about things, which then changes how you feel. It's based on the idea that our thoughts impact our feelings and vice versa. Change your thoughts so that you can change your feelings! And when you change your feelings, it changes your behavior—and that's where things start getting better.

CBT focuses on three main areas:

1. Thoughts (how we think about ourselves, others, and life in general)

2. Emotions (how we feel about ourselves and what happens around us)

3. Behaviors (what we do)

What is the process of CBT treatment?

First, you need to find the right therapist. Keep in mind what we mentioned above. Find someone who understands your lived experience. It matters. Mental health services such as Phoenix Rising Centers can assist you in finding the right therapy for you. Once connected to the right therapist, you will have a session at least once a week. The duration of the CBT treatment will depend upon the recommendation. It may last up to 20 sessions. CBT is most often considered a short-term therapy. 

You will work with your therapist and focus on the three main areas listed above and break down your issues into smaller parts. Then, both you and your therapist will work out how you can change your thoughts and behavior patterns.

Then, you will work out applying what you have talked about so you can practice it in your everyday life. In this case, it will help you manage whatever challenges affect your thoughts, feelings, and behavior.

What are the CBT techniques that can help you overcome depression?

Here are some of the most common techniques in CBT:

1. Cognitive Restructuring. This technique helps you identify and understand feelings and thought patterns. This requires taking a look at negative thought patterns you may hold. Cognitive restructuring is more than just a method. Instead, it is a set of various techniques that help enhance your ability to think. Plans for cognitive restructuring include monitoring your thoughts under challenging situations, identifying the cause of cognitive distortions, and conducting research-based experiments to see the truth of your thinking.

2. Activity Scheduling. This is another CBT technique designed to identify and schedule simple activities like walking, getting a massage, or doing a small task. By planning these activities, you can motivate yourself to complete these tasks even when you feel down.

3. Thought Journaling. Writing down your thoughts, emotions, and behavior can help you keep track of your progress, starting with simply writing down negative thoughts and feelings to the new ideas and behavior where you applied what you discussed during your therapy sessions.

4. Exposure. This is another technique where you systematically approach your fear. We tend to avoid certain situations due to the fear and anxiety these might bring, which can compound the fear further. Systematic exposure can help you face problems individually.

5. Successive approximation. This means breaking down tasks into smaller goals to make you feel less overwhelmed.  This technique can help you complete objectives and have the confidence to cope with more extensive functions in the future.

6. Mindfulness practice. This meditation is another technique that can help you control your negative thoughts and refocus your attention on the present moment. Research has demonstrated that mindfulness can improve focus, pain management, and regulating emotions. You can also take a look at the meditation article for easy steps that you can practice.

CBT treatment is an effective way to battle depression. Could you consult a therapist? Your therapist will then ask questions about your thinking process in specific situations so that you can identify negative patterns. Once you've identified them, you'll be able to figure out how to alter your thoughts, so they're more productive and positive.

We at Phoenix Rising Centers are here to help! So if you are ready to start your mental health journey, let us know, and we’ll connect you to a provider who can help.