If you see a counselor or therapist, they may use cognitive behavioral therapy (CBT) to help you cope with life stressors. Cognitive behavioral therapy is a popular treatment modality that focuses on your thoughts, emotions and behaviors. Lauren Liverman, LCSW, a Piedmont oncology social worker, frequently uses CBT when working with clients and says it can be beneficial if you or a loved one is undergoing cancer treatment.
What is cognitive behavioral therapy?
“Cognitive behavioral therapy focuses on modifying your thoughts, so you can experience a healthier, more functional emotional state,” says Liverman. “When you have a healthier emotional state, you can make healthier choices in your life.”
The treatment method was developed by Dr. Aaron T. Beck, an American psychiatrist who’s considered the father of cognitive behavioral therapy. CBT helps you examine how your thoughts about your circumstances—such as a cancer diagnosis—affect how you cope.
“When you’re thinking about something in a way that leaves you feeling distressed, anxious and depressed, this can lead to avoidance behaviors or not taking action to prevent a negative outcome,” she says.
How therapists use cognitive behavioral therapy
When Liverman uses CBT with her clients, she often starts with a “thought record.” A thought record is a graph where you list a stressful scenario in your life and your automatic thoughts about it. Then, you describe how these thoughts make you feel. Then, you look at the evidence for and against the negative thoughts. After that, you formulate an alternative way of thinking about your circumstances that makes you feel better.
“You’re not denying reality,” she says. “You’re choosing another way of thinking about your circumstances that’s more helpful and helps you better regulate your mood. Sometimes negative thoughts are based on truth, but it’s not always helpful to fixate on them.”
For example, if a client has an incurable form of cancer, Liverman may work with them to develop new thoughts, such as, “I know the cancer will shorten my life, but if I continue with treatments, I can live as well as I can for as long as I can.”
“You’re shifting thoughts to something more helpful and empowering even in the face of difficult circumstances,” she says. “We’re training the brain to go in a different direction that leaves us feeling more emotionally stable and helps us make better choices or avoid negative choices.”
In addition to the thought record, Liverman also utilizes techniques like guided relaxation and guided breathing in CBT. She also helps clients come up with positive affirmations.
“Positive affirmations are particularly helpful if you’re struggling with your sense of self or questioning your worth or value,” says Liverman. “You can write down your positive affirmations and put them where you’ll see them each day to help create a mental shift.”
How effective is cognitive behavioral therapy?
Cognitive behavioral therapy is considered a gold-standard therapeutic technique, says Liverman.
“If you commit to it, it works,” she says. “You don’t have to believe everything you think. You can question your own thoughts, and you can create new ones. You can feel calmer, less anxious and depressed, and more empowered. The more aware you are, the greater mastery you can have over your thoughts.”
If you’re interested in trying cognitive behavioral therapy, talk to your oncology social worker, counselor, oncologist, nurse navigator or primary care provider for more information.
Learn more ways to reduce stress and improve your well-being.