The group therapy that I have found to be the most effective for most addictions is cognitive (thoughts)-behavioral (actions)–cognitive behaviorial therapy (CBT). The first main learning I had was in what is called cognitive restructuring. Simply put, I had to relearn how to think. I learned how to be what I call my observer self.
Fork in the road by Patricks Photos
I never realized that my way of thinking everything was a major disaster was contributing to my life’s disasters. In other words, I was creating the drama and not just reacting to it. So I learned that if I created the drama, I could uncreate it. The simple technique I used was to shout “Stop!” at my obsessive thinking. Scream it loud enough and you tend to get your own attention.
I learned that my mind was out to get me–or, at the very least, my mind was out to control me. I think that I was addicted to feeling bad. The main reward from negative thinking is low expectations of ourselves. If you think you’re not worth much, you don’t have to do much.
Some links for cognitive therapy are:
1. NACBT (National Association of Cognitive-Behavioral Therapists) includes this definition of cognitive therapy—“Cognitive-behavioral therapy does not exist as a distinct therapeutic technique. The term “cognitive-behavioral therapy (CBT)” is a very general term for a classification of therapies with similarities. There are several approaches to cognitive-behavioral therapy, including Rational Emotive Behavior Therapy, Rational Behavior Therapy, Rational Living Therapy, Cognitive Therapy, and Dialectic Behavior Therapy.”
The site suggests these defining basis for cognitive therapy:
- Cognitive-behavioral therapy (CBT) is based on the cognitive model of emotional response.
- CBT is briefer and time-limited.
- A sound therapeutic relationship is necessary for effective therapy, but not the focus.
- CBT is a collaborative effort between the therapist and the client.
2. Dr. Judith Beck of the Beck Institute Offers the following about cognitive therapy:
“Cognitive therapy is based on the cognitive model, which is, simply that the way we perceive situations influences how we feel emotionally. For example, one person reading this pamphlet might think, “Wow! This sounds good, it’s just what I’ve always been looking for!” and feels happy. Another person reading this information might think, “Well, this sounds good but I don’t think I can do it.” This person feels sad and discouraged. So it is not a situation which directly affects how a person feels emotionally, but rather, his or her thoughts in that situation. When people are in distress, they often do not think clearly and their thoughts are distorted in some way. Cognitive therapy helps people to identify their distressing thoughts and to evaluate how realistic the thoughts are. Then they learn to change their distorted thinking. When they think more realistically, they feel better. The emphasis is also consistently on solving problems and initiating behavioral change.”
3. From a user of cognitive therapy, Melissa in her blog, Tales of a (Recovering) Disordered Eater, writes about:
From the Doc’s Couch to Your Laptop
December 10, 2008
“I met with Dr. G. last night and shared with her my concerns about blogging, as well as those of my loved ones who voiced their concern that perhaps this outlet was fueling my obsession and hurting me, rather than helping me.
I shared that I got a variety of responses from my readers and loved ones, and how I wanted her opinion as a professional. If,
She brought up something we’ve discussed before to put my concern about blogging as helping or hurting into context: that there’s the elegant cognitive behavioral therapy solution of assessing a patient (which looks at the patient from a more holistic view — where the patient acquires cognitive strategies for not only the present problem, but also prepares the patient for future challenges) and a text-book CBT (built off case studies and research applied to patients). “
