{"id":6238,"date":"2026-11-02T13:55:18","date_gmt":"2026-11-02T13:55:18","guid":{"rendered":"https:\/\/aliantis.es\/?p=6238"},"modified":"2026-11-03T16:24:47","modified_gmt":"2026-11-03T16:24:47","slug":"back-pain-do-i-really-need-an-mri-scan-3","status":"publish","type":"post","link":"https:\/\/aliantis.es\/en\/2026\/11\/02\/back-pain-do-i-really-need-an-mri-scan-3\/","title":{"rendered":"Cognitive behavioural therapy: understanding how we feel to change how we act"},"content":{"rendered":"\t\t
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Cognitive behavioural therapy: understanding how we feel to change how we act<\/h1>\t\t\t\t<\/div>\n\t\t\t\t
\n\t\t\t\t\t\t\t\t\tAn evidence-based form of psychotherapy that helps us understand the relationship between thoughts, emotions and behaviours, and develop tools to cope with everyday challenges.\t\t\t\t\t\t\t\t<\/div>\n\t\t
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We all interpret what happens to us through our thoughts, experiences and emotions. Sometimes, these interpretations can trigger worry, fear or sadness and lead us to adopt behaviours that, although they provide temporary relief, ultimately maintain our distress. <\/p>

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Cognitive behavioural therapy (CBT) is a form of psychotherapy that helps us identify these mechanisms and develop new ways of responding to difficult situations. <\/p>

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It is not about always thinking positively or eliminating unpleasant emotions, but about learning to relate to our thoughts, emotions and behaviours in a more flexible and adaptive way.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"Ilustraci\u00f3n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t
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What is cognitive behavioural therapy (CBT)?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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Cognitive behavioural therapy is a structured psychological approach that explores how our thoughts, emotions, physical sensations and behaviours are interconnected.<\/p>

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It is based on a fundamental principle: how we feel depends not only on what happens to us, but also on how we interpret and respond to those situations.<\/p>

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Imagine someone who has to speak in public.<\/p>

Before starting, they think: \u201cI\u2019m going to make a mistake, and everyone will notice.\u201d<\/p>

This thought may trigger anxiety, increase their heart rate and cause muscle tension. To avoid these unpleasant sensations, the person decides not to participate.<\/p>

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In the short term, avoiding the situation may provide relief. However, in the long term, it can also reinforce the belief that speaking in public is dangerous or that they are incapable of doing it.<\/p>

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This can create a cycle that is difficult to break:<\/p>

Threatening thought \u2192 anxiety \u2192 avoidance \u2192 temporary relief \u2192 persistence of fear.<\/strong><\/p>

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CBT helps identify these patterns and gradually work towards changing them.<\/p>

The goal is not to control every thought, but to learn to question unhelpful interpretations and experiment with new ways of behaving.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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\ud83d\udca1 Did you know?<\/b><\/span><\/p>

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Our brain constantly tries to anticipate potential threats to protect us.<\/p>

However, in certain situations, it may overestimate the danger or underestimate our ability to cope with it.<\/p>

As a result, a situation that poses little objective threat can trigger an intense anxiety response.<\/p>

Cognitive behavioural therapy helps us reassess these interpretations and test, through real-life experiences, whether our predictions match reality.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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How are thoughts, emotions and behaviours connected?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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One of the central principles of CBT is that our thoughts, emotions, physical sensations and behaviours can all influence one another.<\/p>

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For example, imagine sending an important message and receiving no reply.<\/p>

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One person might think: \u201cThey must be angry with me.\u201d<\/p>

This interpretation may trigger worry, sadness or insecurity.<\/p>

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Another person might interpret exactly the same situation differently: \u201cThey\u2019re probably busy and will reply when they can.\u201d<\/p>

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Although the situation is identical, the emotions and responses may be different.<\/p>

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This does not mean that we should ignore our feelings or convince ourselves that everything is fine.<\/p>

It means recognising that our interpretations are not always facts, and that learning to examine them can help us respond in a more balanced way.<\/p>

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Our behaviours also influence our emotions.<\/p>

Constantly avoiding a situation that frightens us can maintain anxiety. In contrast, gradually facing that situation in an appropriate and manageable way can help us develop confidence and greater tolerance of uncertainty.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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\ud83d\udca1 Misconception<\/b><\/p>

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\u201cTherapy is about learning to think positively.\u201d<\/b><\/p>

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Not exactly.<\/p>

Cognitive behavioural therapy does not aim to replace every negative thought with a positive one.<\/p>

Its goal is to develop a more flexible, realistic and helpful way of thinking.<\/p>

Sometimes, a situation is genuinely difficult, and feeling sadness, fear or frustration is a completely understandable response.<\/p>

Therapy does not seek to eliminate these emotions, but rather to help us understand them and find ways to cope with them.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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What conditions can cognitive behavioural therapy help with?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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CBT is used in various areas of mental health and has strong scientific support for the treatment of certain psychological conditions.<\/p>

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Its main applications include anxiety disorders, depression, phobias and some stress-related difficulties.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Anxiety, excessive worrying and panic attacks<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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When we experience anxiety, we may develop a tendency to constantly anticipate negative situations.<\/p>

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Thoughts such as \u201cWhat if something goes wrong?\u201d or \u201cI won\u2019t be able to cope\u201d can maintain a persistent state of alertness.<\/p>

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CBT helps identify these patterns, understand the physical reactions associated with anxiety and gradually reduce avoidance behaviours.<\/p>

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It can also be used to treat panic attacks, social anxiety and specific phobias.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Depression and loss of motivation<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Depression can be accompanied by recurring negative thoughts, feelings of worthlessness, difficulty concentrating and a loss of interest in activities that were previously enjoyable.<\/p>

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In these situations, CBT can help identify thought patterns that contribute to emotional distress and gradually reintroduce meaningful activities.<\/p>

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One of the strategies used is behavioural activation, which aims to break the cycle of low mood, inactivity and social withdrawal.<\/p>

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The goal is not to force ourselves to feel better, but to gradually regain opportunities for participation, independence and well-being.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Stress and emotional difficulties<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Stress is a natural part of our response to the demands of everyday life.<\/p>

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However, when perceived demands consistently exceed our available resources, we may experience difficulty relaxing, irritability, excessive worrying or exhaustion.<\/p>

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CBT can provide tools to recognise these mechanisms, develop coping strategies, establish healthy boundaries and improve our ability to manage challenging situations.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Insomnia and sleep problems<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Worries about sleep can contribute to maintaining insomnia.<\/p>

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For example, repeatedly thinking \u201cIf I don\u2019t get eight hours of sleep, tomorrow will be a disaster\u201d can increase arousal and make falling asleep<\/a> even more difficult.<\/p>

Cognitive behavioural therapy specifically designed for insomnia, known as CBT-I, combines different strategies to address the factors that maintain sleep difficulties.<\/p>

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It is considered one of the first-line treatments for chronic insomnia.<\/p>

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Other psychological conditions<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Specific forms of CBT are also used to treat certain obsessive-compulsive disorders, trauma-related difficulties, eating disorders and some addictive behaviours.<\/p>

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They may also form part of a multidisciplinary approach to managing certain persistent pain conditions.<\/p>

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In all these situations, it is important that the intervention is tailored to the specific condition and delivered by a suitably trained professional.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Is cognitive behavioural therapy really effective?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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CBT is among the most extensively researched psychological interventions.<\/p>

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A large review published in JAMA Psychiatry in 2025, led by Cuijpers and colleagues, analysed 375 clinical trials involving approximately 33,000 adults.<\/p>

The findings support the effectiveness of CBT for various mental health conditions, particularly certain anxiety disorders and depression. However, the magnitude of the benefits varies depending on the condition being treated and the treatment used for comparison.<\/p>

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Another review, published by Carpenter and colleagues in 2018, found moderate benefits of CBT compared with placebo interventions in adults with anxiety disorders.<\/p>

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Furthermore, some studies suggest that improvements may be maintained for several months after treatment has ended.<\/p>

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However, it is important to interpret these findings correctly.<\/p>

The fact that a therapy is effective in clinical studies does not mean that it will work in the same way for everyone.<\/p>

Progress depends on numerous factors, including the nature and severity of the condition, personal circumstances, the therapeutic relationship and how well the treatment meets the individual\u2019s needs.<\/p>

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This is why individual assessment and ongoing monitoring of progress are essential.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t

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\ud83d\udca1 Did you know?<\/b><\/span><\/p>

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One of the aims of cognitive behavioural therapy is to ensure that the tools learned during treatment can continue to be used after therapy has ended.<\/p>

Rather than creating a permanent dependence on the therapist, CBT aims to progressively develop the person\u2019s independence.<\/p>

Learning to recognise certain patterns and developing strategies to respond to them can also be helpful when facing future challenges.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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What happens during a cognitive behavioural therapy session?<\/h2>\t\t\t\t<\/div>\n\t\t\t\t
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CBT typically involves a collaborative approach between the psychologist and the person seeking support.<\/p>

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During the initial sessions, the professional aims to understand the person\u2019s current difficulties, how they have developed over time and how they affect everyday life.<\/p>

The person\u2019s expectations and therapeutic goals are also explored.<\/p>

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Based on this assessment, an individualised treatment plan is developed to meet their specific needs.<\/p>

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Sessions may involve a range of different strategies.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t

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Identifying automatic thoughts<\/h3>\t\t\t\t<\/div>\n\t\t\t\t
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Automatic thoughts are interpretations that arise quickly, often without us being fully aware of them.<\/p>

For example:<\/p>

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