Cognitive behavioral therapy (CBT) is a type of behavioral therapy that helps manage a variety of conditions. According to the American Psychological Association (APA), CBT can treat “depression, anxiety disorders, alcohol and drug use problems, marital problems, eating disorders, and severe mental illness.”[1] Some people also use CBT to treat obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD).
Because cognitive behavioral therapy can treat substance use disorders, this therapeutic model is often used in addiction treatment centers. Whether you are in drug rehab or not, the techniques used in CBT can help you change many of the negative behaviors and thought patterns associated with addiction.
Examples of CBT techniques that can assist in addiction recovery include journaling, thought swapping, exposure therapy, mindfulness, assertiveness training, and cognitive restructuring. Knowing how these techniques work can allow you to make positive changes in your life.
In this article, you will learn:
- What cognitive behavioral therapy (CBT) is
- Which CBT techniques are the best for addiction recovery
- How to engage in each technique to improve your substance abuse recovery
What is Cognitive Behavioral Therapy (CBT)?
Cognitive behavioral therapy (CBT) is a type of therapeutic approach that is problem-oriented. This type of therapy works under the belief that what you think, how you behave, and how people make you feel are all closely related.[2] By addressing negative thoughts and behaviors and instilling positive habits, this therapy can treat a wide variety of mental health conditions.
Cognitive behavioral therapy focuses on changing negative thinking and behavioral patterns using the following strategies:
- Recognizing distortions in thinking and getting to the truth of situations
- Gaining a better understanding of the behaviors and motivations of others
- Using problem-solving skills to overcome stressful or tricky situations
- Developing confidence in one’s abilities to overcome difficult situations
- Learning how to face your fears rather than avoiding them
- Using role-playing to prepare for potential interactions with others
- Learning emotional regulation skills to relax your mind and body
Mental health professionals often use CBT during addiction treatment programs to help their patients develop coping skills, and problem-solving skills, and change negative patterns of thought or behavior.[3]
6 Techniques Used in CBT That Help Addiction Recovery
While addiction treatment centers use a variety of therapies, including acceptance and commitment therapy (ACT) and dialectical behavior therapy (DBT), cognitive behavioral therapy is considered the holy grail. This therapeutic model helps people with substance abuse issues overcome negative patterns of thinking and behavior that are associated with addiction.
If you are recovering from a substance use disorder, it can be helpful to be aware of CBT techniques that can further your progress. The cognitive behavioral therapy techniques that are helpful in recovery from addiction include:
1. Journaling
During CBT, you are asked to keep a journal of the negative thoughts you experience during the day. If you are using CBT to recover from addiction, you could choose to write down emotions that trigger cravings for substances. In doing so, you will have a better understanding of which emotions and thoughts are harmful to your recovery.
Over time, you can identify what situations are triggering negative emotions. This makes it easier for you to cope with your triggers. Additionally, having a journal of these negative thought patterns will make it easier to overcome them.
2. Thought Swapping
One of the biggest triggers for relapse is negative thinking. When you are constantly mad or upset, you are more likely to abuse substances. In CBT, there is a helpful technique known as thought swapping.
Thought swapping asks you to first identify the negative thoughts you are experiencing. Next, you should replace those thoughts with something positive.
For example, let’s say you are overwhelmed by comments your family members make. You might be thinking, “I wish they would just leave me alone.” Instead, you could swap this thought with gratitude that your family wants to be involved in your life and recovery.
3. Exposure Therapy
Cognitive behavioral therapy uses parts of exposure therapy to help people overcome anxiety or triggers. For example, let’s say that you experience social anxiety that makes you crave alcohol. When you avoid crowded situations or social events, you are making yourself more susceptible to relapsing when you are forced into these situations.
Instead of avoiding socializing, CBT will ask you to do it more often. Over time, you will be more prepared to engage in social situations. This will make you less likely to feel cravings to abuse drugs or alcohol, as socializing makes you less anxious.
4. Mindfulness Strategies
Cognitive behavioral therapy uses mindfulness techniques to help you learn emotional regulation skills. To explain, mindfulness involves being aware of your current feelings and senses. It asks you to acknowledge the present without making judgments.
By practicing mindfulness, you will learn how to cope with stress without experiencing a freakout. Instead of allowing your thoughts to run wild, you will simply accept the present for how it is.
5. Assertiveness Training
CBT uses assertiveness training to help you learn to set important boundaries with others. If you deal with codependency or have struggled with abusive relationships in the past, this is an important skill to learn.
With assertiveness training, you will learn how to tell people “no” in a respectful manner. Instead of allowing people to walk all over you, you will be able to communicate effectively. This can make it easier to turn down offers for drinks, drugs, or situations that may trigger a relapse.
6. Cognitive Restructuring
If you struggle with addiction, you likely often think in worst-case scenarios or suffer from black-and-white thinking. These patterns of thought can cause emotional stress. When you are dealing with uncomfortable emotions, you are more likely to relapse.
Cognitive restructuring is a technique often used in CBT to combat negative thought patterns. It asks you to identify a negative thought pattern and reframe it in a positive light. This can prevent you from returning to old habits like substance abuse.
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References:
- The American Psychological Association (APA): What is Cognitive Behavioral Therapy
- The National Library of Medicine (NLM): In brief: Cognitive behavioral therapy (CBT)
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