Can Cognitive Behavioral Therapy Change Our Minds?

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Can Cognitive Behavioral Therapy Change Our Minds?
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Cognitive behavioral therapy is “a serious therapeutic tool, but it’s also a little life-hacky; it’s well suited for an era in which we seek to optimize ourselves, clear our minds, and live more rationally,” Joshua Rothman writes.

,” and doubted that our irrational moods and feelings could be brought under such rational control. But, when I got to Burns’s list of “cognitive distortions”—bad mental habits that cause us to react inappropriately to life’s difficulties—I started to change my view. I recognized myself vividly in the list. I had certainly engaged in “all-or-nothing thinking”—assuming, for instance, that, after disappointing my parents in some way, I must be an altogether bad son.

Burns’s approach, I found, differed from mine to a nearly comical degree. After a difficult experience, he’d simply use “the double-column technique.” This involved drawing a line down the middle of a sheet of paper, then recording his “automatic thoughts”—fears, dissatisfactions, grumblings, confessions, and so on—on the left, and his “rational responses” to those thoughts on the right.

Burns didn’t invent cognitive behavioral therapy, but he is connected to its founding lineage. He studied with the psychologist Aaron Beck, who created an approach known as cognitive therapy, or C.T., in the nineteen-sixties, and is often described as the “father” of C.B.T. Beck’s ideas dovetailed with the work of Albert Ellis, a psychologist who had invented rational-emotive behavior therapy, or R.E.B.T., the decade before. There are substantive differences between C.B.T. and R.E.B.T.

Beck, like Ellis, trained in a Freudian tradition. “He was a psychoanalyst who had people lie on the couch and free-associate,” his daughter, the psychologist Judith Beck, who heads the Beck Institute for Cognitive Behavior Therapy and teaches at the University of Pennsylvania, told me. He switched from searching for repressed memories to identifying automatic thoughts after a client seemed anxious during her session and told him, “I’m afraid that I’m boring you.

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