Behavioral therapy: exercises and methods

Cognitive-behavioral therapy is a type of treatment that helps patients to understand the feelings and thoughts that affect their behavior. Usually it is used to treat a wide range of diseases, including dependence, phobia, anxiety and depression. Behavioral therapy, whose training today is becoming very popular, lasts mostly short-lived and is primarily aimed at helping people with a certain problem. In the treatment, clients learn to change and identify anxious or destructive thinking patterns that have a negative impact on their behavior.

Origins

How did cognitive- or rational-behavioral therapy arise? What adherents of popular psychoanalysis forced to turn to the study of various models of human cognition and behavior?

Wilhelm Wundt, who founded the first official laboratory intended for psychological research in 1879 at the University of Leipzig, is considered the founder of experimental psychology. But it is worth noting that what was then considered an experimental psychology, from today's experimental psychology is very far. In addition, it is known that the current psychotherapy owes its appearance to the work of Sigmund Freud, known throughout the world.

At the same time, few know that applied and experimental psychology has found fertile soil for its development in the United States. In fact, after the arrival of Sigmund Freud in 1911, psychoanalysis succeeded in amazing even prominent psychiatrists. Yes, so that in a few years, about 95% of the country's psychiatrists have been trained in ways of working in psychoanalysis.

This monopoly in the US for psychotherapy lasted until the 1970s, while it stayed in the specialized circles of the Old World for another 10 years. It is worth noting that the crisis of psychoanalysis - in terms of its ability to respond to various changes in the demands of society after the Second World War, as well as its ability to "treat" - began in the 1950s. At this time, alternative forms of psychotherapy were born. The main role played among them, of course, cognitive-behavioral therapy. Exercise yourself from her then very few people dare to do.

Emerged immediately in different parts of the world, thanks to the contribution of psychoanalysts, dissatisfied with their instruments of intervention and analysis, rational-emotional-behavioral therapy soon spread across Europe. In a short time, it has established itself as a method of treatment, capable of providing effective solutions to various problems of clients.

Since the time when JB Watson's work on behaviorism, as well as the use of behavioral therapy, was published, it took 50 years, only after that time she took her place among the working directions of psychotherapy. But its further evolution took place at an accelerated pace. This was a simple reason: like other methods that were based on scientific thought, cognitive-behavioral therapy, the exercises of which are given in the article below, remained open for changes, integrated and assimilated with the rest of the techniques.

It absorbed the results of research that was conducted in psychology, as well as in other scientific fields. This led to the emergence of new forms of intervention and analysis.

For this first-generation therapy, characterized by a radical shift from psychodynamic known therapy, a set of "innovations" soon followed. They have already been taken into account previously forgotten cognitive aspects. This fusion of cognitive and behavioral therapy is the next generation of behavioral therapy, also known as cognitive-behavioral therapy. Training is conducted at this time.

Its development is still ongoing, there are new ways of treatment that belong to the therapy of the third generation.

Cognitive-behavioral therapy: the basics

The basic concept assumes that our feelings and thoughts play a major role in shaping human behavior. So, a person who thinks too much about accidents on the runway, air crashes and other air disasters, can avoid traveling by various air transport. It is worth noting that the purpose of this therapy is to teach patients that they can not control every aspect of the surrounding world, while they can take control of their own interpretation of the world, as well as interaction with it.

Recently, cognitive-behavioral therapy has been used more and more often. This type of treatment basically does not take much time, due to what it is considered more accessible than other types of therapy. Empirically proved its effectiveness: experts have found that it enables patients to cope with inadequate behavior in its various manifestations.

Types of therapy

Representatives of the British Association of Cognitive and Behavioral Therapists note that this is a series of treatments based on principles and concepts based on models of human behavior and emotions. They include a huge range of approaches to getting rid of emotional disorders, as well as self-help opportunities.

Experts regularly apply the following types:

• Cognitive therapy;
• Emotional-rational-behavioral therapy;
• Multimodal therapy.

Methods of behavioral therapy

They are used in cognitive learning. The main method is behavioral rational-emotional therapy. Initially, they set irrational thoughts of a person, then they find out the reasons for the irrational belief system, after which the approach to the goal is made.

As a rule, general methods of training are ways of solving problems. The main method is the training of biofeedback, which is used mainly to get rid of the effects of stress. At the same time, an instrumental study of the general state of muscle relaxation takes place, and also feedback is optically or acoustically. Relaxation of muscles with feedback is positively reinforced, after which it leads to complacency.

Cognitive-behavioral therapy: methods of learning and assimilation

Behavioral therapy systematically uses the postulate of education, in accordance with which you can learn, as well as learn correct behavior. Learning by model belongs to the most important processes. The methods of assimilation focus mainly on operant conditioning, after which people build their desired behavior. A very important method is simulation training.

The model is systematically imitated in substitutional learning - a person or a symbol. In other words, you can induce inheritance through participation, symbolically or secretly.

Behavioral therapy is actively used when working with children. Exercises in this case contain reinforcing immediate incentives, for example sweets. The adults of this goal are a system of privileges, as well as rewards. Prompting (the support of the therapist who sets an example) on success is gradually reduced.

Methods of disaccustoming

Odysseus in the Odyssey of Homer on the advice of Circe (the sorceress) orders himself to be tied to the mast of the ship in order not to be subjected to singing seductive sirens. Satellites he waxed his ears. With obvious avoidance of behavioral therapy, the effect is weakened, while some changes are being made that increase the possibility of success. For example, to negative behavior, alcohol abuse, add an aversive irritant, for example, a smell that causes vomiting.

Cognitive-behavioral therapy exercises are very diverse. So, with the help of apparatus designed to treat enuresis, it turns out to get rid of night incontinence of urine - the mechanism of awakening of the patient immediately works when the first drops of urine appear.

Methods of elimination

Remedies must combat inappropriate behavior. It should be noted that one of the main methods is systematic desensitization for the decomposition of the reaction of fear with the help of 3 steps: training of deep muscle relaxation, compiling a full list of fears, and alternating irritation and relaxation of fears from the list in increasing order.

Methods of confrontation

These methods use accelerated contacts with initial stimuli of fear for peripheral or central phobias in various mental disorders. The main method is flooding (storming with various stimuli using solid techniques). In this case, the client is subjected to immediate or intense mental impact of all kinds of stimuli of fear.

Components of therapy

Often people experience feelings or thoughts that only reinforce them in the wrong opinion. These beliefs and opinions lead to problematic behavior that can influence all kinds of spheres of life, including romantic relationships, family, studies and work. For example, a person who suffers from low self-esteem may develop negative thoughts about himself, his abilities or appearance. Because of this, people will begin to avoid situations of interaction with people or to abandon the opportunities for career growth.

To correct this, behavioral therapy is used. To combat such destructive thoughts and negative behavior, the therapist begins with the help of the client in setting up problematic beliefs. This stage, also known as "functional analysis", is important in understanding how situations, feelings and thoughts can contribute to the emergence of inadequate behavior. This process can cause difficulties, especially for clients struggling with a tendency to excessive introspection, although as a result it can lead to conclusions and self-knowledge, which are considered an indispensable part of the healing process.

Cognitive-behavioral therapy includes the second part. It focuses on actual behavior that contributes to the development of the problem. A person begins to practice and learn new skills, which can then be applied in real situations. So, a person who suffers from drug dependence, is able to master the skills of overcoming this craving and can avoid social situations potentially capable of causing a relapse, as well as cope with all of them.

KPT in most cases is a smooth process that helps a person to take new steps to change their behavior. So, a sociophobic can start with a simple imagination of himself in a particular social situation, which causes him anxiety. Then he can try to talk with friends, acquaintances and family members. The process with regular movement towards the goal does not seem so difficult, while the goals themselves are absolutely achievable.

Use of CBT

This therapy is used to treat people who suffer from a wide range of diseases - phobias, anxiety, dependence and depression. CBT is considered one of the most studied types of therapy - in part because it focuses on certain problems and its results are relatively easy to measure.

This therapy is best suited for clients who are prone to self-examination. In order for KPT to be truly effective, a person should be ready for it, it needs to want to spend efforts and time on analyzing one's own feelings and thoughts. Such introspection is difficult, and it is an excellent way to learn much more about the influence of the internal state on behavior.

Cognitive-behavioral therapy is also excellent for people who need rapid treatment, which does not involve the use of certain medications. So, one of the advantages of cognitive-behavioral therapy is that it helps clients develop skills that can be useful today and later.

Development of self-confidence

It should immediately be noted that self-confidence comes from various qualities: the ability to express needs, feelings and thoughts, in addition, to perceive the needs and feelings of other people, the skill to say "no"; In addition, the ability to begin, finish and continue talking, while before the public to speak freely, etc.

This training is aimed at overcoming possible social fears, as well as difficulties in contacts. Similar effects are also used for hyperactivity and aggressiveness, for activating clients who have been on treatment for a long time in psychiatrists, and with mental retardation.

This training primarily pursues two goals: the formation of social skills and the elimination of social phobias. Many methods are used, for example, behavioral exercises and role games, training in daily situations, operant techniques, training on models, group therapy, video equipment, methods of self-control, etc. So, in this training, in most cases it is about the program with Using all possible methods in some sequence.

Behavioral therapy for children is also used. Special forms of this training were created for toddlers with difficulties in contacts and social phobias. Peterman and Peterman proposed a therapeutic compact program that, together with group and individual training, also includes counseling for the parents of these children.

Criticism of CBT

Some patients at the beginning of treatment report that, regardless of the fairly simple awareness of the irrationality of certain thoughts, only one awareness of the process of getting rid of it does not make it easy. It should be noted that behavioral therapy involves the identification of these models of thinking, and it is aimed at helping to get rid of these thoughts using a huge number of strategies. They are able to include role-playing games, logging, methods of distraction and relaxation.

Now consider some exercises that you can do yourself at home.

Muscular Progressive Relaxation by Jacobson

The lesson is held sitting. The head should be leaned against the wall, hands should be placed on the arms. Initially, you should induce stress in all muscles in sequence, while this should occur on inspiration. We inspire ourselves with a feeling of warmth. At the same time, relaxation is accompanied by a very rapid and quite sharp exhalation. The time of muscle tension is about 5 seconds, relaxation is about 30 seconds. In this case, each exercise should be done 2 times. This method is perfect for children.

1. The muscles of the hands. Pull your hands forward, place your fingers in different directions. You need to try to reach out with your fingers to the wall.
2. Brushes. Squeeze your fists as much as possible. Imagine that you squeeze out water from a squeezed icicle.
3. Shoulders. Try to reach the lobes of your ears with your shoulders.
4. Feet. Fingertips reach the middle of the shin.
5. Stomach. Make your abdomen stone, as if reflecting a blow.
6. Hips, lower legs. Fingers of feet are fixed, heels are raised.
7. Average 1/3 of the face. Wrinkle your nose, squint your eyes.
8. Upper third of face. Frown his forehead, surprised face.
9. Lower 1/3 of the face. Lips folded "proboscis".
10. Lower 1/3 of the face. Corners of the mouth take to the ears.

Self-instructions

We all say something to ourselves. We give ourselves instructions, orders, information for a specific solution to problems or instructions. In this case, a person can start with verbalization, which in time will be part of the whole behavioral repertoire. People are taught such direct instructions. In some cases, they become "counterintelligence" of aggression, fear, and other violations of behavior. In this case, self-instructions with exemplary formulas are applied in the following steps.

1. Preparation for the stressor.

• "This is easy to do. Remember the humor. "
• "I can create a plan to deal with this."

2. Responding to provocation.

• "As long as I remain calm, I completely control the whole situation."
• "In this situation, anxiety will not help me. I am absolutely confident in myself. "

3. Reflection of experience.

• In case the conflict is unresolved: "Forget the difficulties. To think of them is to destroy yourself. "
• If the conflict is resolved or it turned out with the situation to cope: "It was not as scary as I expected."