Cognitive Behavioral Therapy is not a
Self-Help Tool

Is cognitive behavioral therapy the same as positive thinking?

Different women may think differently about the same issue. And of course, how we think about an issue influences how we feel and act. For example two women may see the same sky as partly cloudy or partly sunny. Seeing it as partly cloudy feels slightly less encouraging, while seeing the sky as partly sunny, may trigger optimism. Some of (some would say most) CBT’s core elements include helping women see things in a more optimistic manner. We can learn to think differently, and millions of women have. Einstein said we should, and in fact, that it is the only way to solve problems. CBT is not the same as positive thinking, or law of attraction. All of these thought-based helping strategies have common elements however, and with the help of a trained licensed professional, women with mental health problems can benefit from CBT. (2)

Cognitive Behavioral Therapy helps by identifying harmful or dysfunctional thoughts and by helping the patient to learn to think differently about their issues and experiences. What often happens for a women in CBT therapy is that she begins to feel differently about her problems, and in turn, may behave differently. Most of the time, women believe things about their problems, themselves, their husbands, friends and family, because they have good evidence for their convictions. In fact, we are often selective in the “evidence” we focus on, or believe is fact. (also see Positive Self Talk Carousel below)

Has this ever happened to you? You were feeling down, and clearly remembered the friend who seemed to ignore you in a conversation, while you totally “forgot” the new acquaintance who engaged in an interested conversation with you. Instead of jumping to a negative thinking conclusion, such as “I can’t keep a friend,” a skilled CBT practitioner could help you selecting positive evidence to focus on, and hopefully form positive beliefs instead of what CBT practitioners call cognitive distortions. Women are often unaware they have created these beliefs. These types of cognitive distortions are problems. They can be ‘just plain wrong’, and worse, contribute to harmful negative emotions. We can learn to recognize our automatic thoughts. We can gain awareness of these thoughts, and pay more attention to proof supporting healthier beliefs.

Do I Need CBT? Only your physician, nurse practitioner, psychologist or psychiatrist can determine if you 'need' this type of therapy. Thoughts of, or actual deliberate self harm, depression, panic disorder, eating disorders and OCD (obsessive-compulsive disorder) are all serious conditions which require your being assessed by a licensed health care professional, who may or may not recommend CBT as part of your program. I have frequently seen patients in acute care for psychiatric illness reading law of attraction books while in hospital: however... ** Caution - though many positive thought strategies may be helpful, your regulated health care professional is the one who should guide you through a mental health problem - back to health.

(1) Cognitive Behavioral Therapy experts: Centre for AppliedResearch in Mental Health & Addictions CARMHA

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(2) Note: Research into mental health and information about CBT for mental disorders, including addictions is changing constantly. Medical and health issues, problems and solutions are unique to each person and therefore require individualized attention and care. This is not a medical or health advice site, and you must consult with your nurse practitioner, physician or other health professional such as a qualified cognitive behavioral practitioner, if you are experiencing mental health problems.

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