How do I do my own CBT? Well first of all, it is best if you find a suitable therapist. They must be a good fit for you as they should have the required expertise and training to administer the therapy. They should also have experience in treating anxiety disorder and social phobia. If possible, try to locate someone who has a positive reputation both in terms of the patients treated and the therapists they treat.
Then choose a suitable CBT session plan. In general, a group setting is more suitable. The sessions should be at short intervals. The therapist should be able to relate well to the patient and can use a variety of techniques to address the anxiety disorder and social phobia. For example, the therapist may use eye movement desensitization combined with imagery or progressive muscle relaxation.
Once you have found a therapist, he will ask you to bring your history, take some tests and write a detailed report. The therapist will then help you to prepare for your treatment by providing you with tasks and drills during your individual psychotherapy. You need to remember that CBT is individualized and there is no “one size fits all” treatment which can be used over again for everyone.
Another important aspect of CBT is coping. The therapist and the patient need to set achievable goals. These goals should include realistic expectations and measures to achieve them. The patient must also be encouraged to set realistic goals and accept the therapist’s advice when he suggests steps to improving his self-esteem and confidence.
When you first start out in a group psychotherapy session, there will be people who are more confident than you and who may not be able to cope with certain behaviour or situations. It is important that the patient find the support he needs within his group. When you are having your own group psychotherapy, the therapist can either offer supportive comments or help you to identify how you can improve your communication skills or your response to stressors. This may mean giving up some of your goals or concentrating on things you can control. In any case, the therapist will help you to feel comfortable enough in the situation to face it and deal with it.
Many people find that they benefit from group psychotherapy more than they would individually. For one thing, the therapists are much more relaxed and their style of communication allows them to apply their understanding of how the body works to the patient more effectively. Plus, when the patient is able to converse with others, it is easier to challenge ideas or perceptions that are inaccurate. As a result, when you are having your own psychotherapy, you will learn to challenge negative beliefs and replace them with positive ones. When the patient learns to challenge his/her negative thinking patterns, they generally find it easier to deal with the stressful situations that occur in their lives on a day-to-day basis.
Psychotherapy and cognitive behavioural therapy are both used when you are looking at ways of how do I do my own CBT? If you are working with a therapist, you may be required to follow their course of treatments. Some therapists are based in the United States and in the United Kingdom, they may follow a set of guidelines which are agreed upon by medical professionals. Others are trained overseas and may use a different set of guidelines. So before you start CBT, you should find out what your therapist will be using as this will have a significant impact on the treatment you receive.
You will need to decide which psychotherapy method you are going to prefer. Some people do well with group psychotherapy and find that it helps them relax and cope better with everyday stress. Other people do not do well with group sessions and their therapist may prefer one-to-one CBT. Whatever your preference, your therapist will be able to give you information about how these treatments will be delivered. When you are deciding how do I do my own CBT, you should get some unbiased information from your chosen therapist and should also consider talking to other people who have received the same type of treatment and find out from them how they benefited from the treatments.