Problem Solving and Cognitive Behavioral Therapy

“I Can Do Bad All By Myself”

By LaWanda Golub

In today’s overwhelming, controversial society many people are consumed with more problems than answers. As a problem arises, how a person addresses the problem and comes up with the solution may create a pyramid other problems. I myself find addressing my own problems. My problem-solving techniques are “reactionary” (I react merely to actions confronted to me). But in my search to move forward, I am studying personal coping skills. Such coping skills can be found in form of a 12-Step Program, meditation, and behavioral therapy programs. One such model is Cognitive behavioral therapy.

Cognitive behavioral therapy (CBT), is a short-term, goal-oriented psychotherapy treatment that takes a hands-on, practical approach to problem-solving.( “In-Depth: Cognitive Behavioral Therapy | Psych Central – Part 5”) Similar to means-end analysis, in which by comparing the goal to the starting point of  point of the problem and finding the best path to overcome the issue. (“In-Depth: Cognitive Behavioral Therapy | Psych Central – Part 5”) The cognitive behavioral therapy goal is to change a person’s pattern of thinking or change the behavior that initially created the person’s problems in hopes of changing the way the person feels. ( ) CBT has been used to treat many problems that a person experiences in their lifetime from sleep issues, anxiety and depression, relationship struggles, to drug and alcohol abuse. (“In-Depth: Cognitive Behavioral Therapy | Psych Central – Part 5”) We must focus on how people direct their thoughts, images, and beliefs to change a person’s attitude and behavior. (“In-Depth: Cognitive Behavioral Therapy | Psych Central – Part 5”) How we deal with our emotional problems has a lot to do with how we behave.

In the 1960s, Aaron Beck, a psychiatrist, observed most people have an internal dialogue “talking to ourselves in our minds” going on in our minds. But what are we saying to ourselves? Beck coined the phrase “automatic thoughts”; these are thoughts that have an emotional link that pop-in a person’s mind. Beck found the key to understanding one’s own automatic thoughts was a valuable tool in overcoming their problems. (“In-Depth: Cognitive Behavioral Therapy | Psych Central – Part 5”) Based on the CBT model, if our thoughts are too negative, it can hinder us from seeing things or argue against what we believe as being so. Such as Functional Fixedness, we restrict our problem solving skills because no one can change our mind. (Lesson 14, pg 07) Therefore, with negative thinking we can not learn anything new. ((“In-Depth: Cognitive Behavioral Therapy | Psych Central – Part 5”)

One would think to quit thinking negatively we need to replace our thoughts with positive thinking. True, this is an optimistic view and could working for many. However, cognitive behavioral therapy involves recognizing your negative thinking and replacing it with realistic and balanced thinking. (“In-Depth: Cognitive Behavioral Therapy | Psych Central – Part 5”) “Realistic thinking means looking at yourself, others, and the world in a balanced and fair way, with being overly negative or positive.”. ((“Self Help – Cognitive-Behavioral Therapy (CBT) | Anxiety BC”) We need to pay attention to what we are thinking. When our minds begin to wonder and we notice our emotions start to change negatively, STOP! Examine what thoughts we were having at that time and measure how realistic and helpful they actually are. Do we let our minds wonder into “Thinking Traps”? Overly negative ways of seeing things are thinking traps. (“(“Self Help – Cognitive-Behavioural Therapy (CBT) | Anxiety BC”) change ‘xx’ to page number) I like to call my thinking traps self-created land mines randomly placed in my field of daisies.

People do not like others talking down to them. It can hurt your feelings and self-esteem. This includes YOU!  When you find that you’re absent mindedly talking down to yourself challenge yourself to be a better person. Start by being a better person to you.

References

In-Depth: Cognitive Behavioral Therapy | Psych Central – Part 5. (n.d.). Retrieved from http://psychcentral.com/lib/in-depth-cognitive-behavioral-therapy/000907/5

https://courses.worldcampus.psu.edu/sp14/psych256/003/content/14_lesson/07_page.html

Self Help – Cognitive-Behavioural Therapy (CBT) | Anxiety BC. (n.d.). Retrieved from http://www.anxietybc.com/self-help-cognitive-behavioural-therapy-cbt