Behavioural and cognitive therapies
Some of the most researched therapies focus directly on changing behaviour and thought patterns. This lesson is for learning about psychology, not for diagnosing yourself or anyone else; if you are struggling, talk to a qualified professional.
Behaviour therapy
Behaviour therapies apply learning principles. Exposure therapy gradually and safely exposes people to feared situations, and systematic desensitisation pairs relaxation with a step-by-step hierarchy of fears. These approaches are effective for phobias and anxiety. Token economies reward desired behaviours with tokens that can be exchanged for privileges.
Cognitive therapy
Aaron Beck's cognitive therapy helps people identify and challenge distorted thoughts, such as all-or-nothing thinking or catastrophising. Albert Ellis's rational emotive behaviour therapy targets irrational beliefs, such as 'I must be perfect'. Changing how people interpret events can change how they feel.
Cognitive-behavioural therapy
Cognitive-behavioural therapy (CBT) combines both approaches: clients learn to notice unhelpful thoughts, test them against evidence, and practise new behaviours, often with homework between sessions. CBT has strong research support for depression, anxiety disorders, and many other problems.
Flashcard
Gradual, safe exposure to feared situations
Check your understanding
A client learns to notice the thought 'I always fail', examine the evidence for it, and practise new coping behaviours. This approach is: