Reflective Journal Entry: Cognitive Behavioural Therapy (CBT)
As I delve into the world of therapeutic approaches, I find myself drawn to Cognitive Behavioural
Therapy (CBT). This approach resonates with me because of its problem-focused, action-oriented,
and empowering nature. I appreciate how CBT aims to identify and challenge negative thought
patterns, reframe distorted beliefs, and foster coping skills. This aligns with my values of self-efficacy,
personal growth, and proactive problem-solving. What appeals to me most about CBT is its emphasis
on collaboration between therapist and client. The therapist acts as a guide, helping clients
recognize and modify their thoughts, feelings, and behaviours. This collaborative approach mirrors
my belief in the importance of autonomy and self-directed change.
I believe CBT's focus on the present moment and skill-building aligns with my values of mindfulness
and resilience. I appreciate how CBT encourages clients to take ownership of their thoughts, feelings,
and actions, promoting self-awareness and self-acceptance. While no therapeutic approach is
perfect, CBT's focus on collaboration, skill-building, and personal growth aligns with my values and
beliefs, making it an approach I'm excited to explore further. Moreover, CBT teaches clients
specific skills, such as cognitive restructuring (challenging and changing distorted thoughts)
and behavioural activation (engaging in meaningful activities to reduce avoidance or
isolation). These tools can empower clients to take control of their mental health and
improve their overall well-being. The idea of providing clients with practical strategies they
can apply independently is something I find empowering, as it helps them become self-
sufficient rather than reliant on therapy long-term.
Challenges of Cognitive Behavioural Therapy
While I admire the structured and problem-solving nature of CBT, I also find it somewhat
challenging in certain respects. One potential challenge is its emphasis on rational thought
and its assumption that cognitive distortions can be easily identified and modified through
logical processes. While I believe that changing thought patterns is important, there are
instances where a client’s emotional experience may be deeply rooted in trauma or
unconscious processes that 7are not fully addressed by CBT’s more cognitive-focused
interventions.
CBT’s focus on the “here and now” can also sometimes feel limiting. While addressing
current thoughts and behaviours is essential, I believe that for some clients, exploring the
underlying causes of their distress, such as past experiences or relational patterns, may be
equally important. In this sense, CBT’s tendency to focus on symptoms rather than the root
causes of psychological issues could be seen as reductionist. I find it challenging that CBT
doesn’t delve as deeply into emotional processing as other approaches, like psychodynamic
therapy, which explores unconscious motivations and early childhood experience.
Additionally, the structured nature of CBT may not be suitable for all clients, especially those
who are looking for a more exploratory or relational approach. Some clients may feel
overwhelmed by the homework assignments or may resist the idea of focusing heavily on
changing their thoughts, especially if they have not yet processed difficult emotions or
experiences.
Alignment with Personal Beliefs and Values
CBT’s core focus on helping individuals identify and correct distorted thinking aligns with my
belief in self-awareness and personal responsibility. I value the idea that individuals have
the capacity to change their perceptions and, as a result, their emotional and behavioural
responses to situations. I appreciate how CBT empowers clients by helping them recognize
that they are not helpless in the face of their thoughts or feelings; they can actively work to
change their patterns of thinking. However, the highly cognitive and analytical nature of CBT
presents some conflict with my belief that emotions are complex and cannot always be
neatly dissected into rational thought patterns. I believe that feelings are just as important
as thoughts and that sometimes emotional exploration and validation are necessary for
healing. While CBT acknowledges emotions, its focus is often more on changing how a
person thinks rather than processing how they feel.
Another value of mine is the importance of flexibility in therapy. While I appreciate CBT’s
structure, I also value approaches that can adapt to the unique needs of the individual. Not
all clients may benefit from CBT’s approach to challenging distorted thoughts through logic,
and some may need a more person-centred, emotionally-focused, or trauma-sensitive
method that takes a gentler approach to cognitive restructuring. Therefore, while I respect
CBT’s emphasis on cognitive correction, I also see the need to balance it with a more
compassionate and client-driven approach.
Integrating CBT in Future Practice
In my future practice, I see CBT as a powerful tool that I can integrate, particularly in cases
where clients are struggling with anxiety, depression. The emphasis on thought monitoring
and cognitive restructuring can help clients become aware of patterns of thinking that
contribute to their distress, and this awareness is often the first step toward change.
I would like to integrate CBT techniques such as thought records, where clients can track
their thoughts, emotions, and behaviours to identify negative thinking patterns.
Additionally, using behavioural experiments and exposure techniques can be highly effective
in helping clients face fears and challenge avoidance behaviors. These techniques are
practical and measurable, which can be reassuring for both the therapist and the client in
terms of tracking progress.
However, I would also want to balance CBT with other approaches. For example, I might use
mindfulness techniques alongside CBT to help clients observe their thoughts non-
judgmentally rather than immediately trying to change them. I also believe that combining
CBT with more emotionally-focused therapies, such as Emotion-Focused Therapy (EFT) or
Gestalt Therapy, could help clients engage in deeper emotional processing, especially when
cognitive approaches alone feel too limiting.
Resonance and Reflection
CBT resonates with me primarily because of its practicality, structure, and effectiveness. I
am drawn to the idea that therapy should not only provide insight but also give clients
concrete tools they can use to improve their lives outside of sessions. The action-oriented
focus of CBT makes it appealing for clients who want to feel like they are making
measurable progress toward their goals.
However, the approach that resonates most deeply with me would be one that integrates
both cognitive and emotional work. While I admire the rational, logical approach of CBT, I
also recognize the importance of emotional healing and processing underlying trauma. In
my future practice, I see myself blending CBT techniques with more emotionally and
relationally driven therapies to create a holistic approach that addresses both thoughts and
feelings.
In conclusion, while CBT offers valuable tools for change, I believe that true healing involves
a balance of cognition, emotion, and the therapeutic relationship. By combining the
strengths of CBT with other approaches, I believe I can create a well-rounded and
compassionate therapeutic practice.
