“Can you teach yourself cognitive behavioral therapy?”

To some extent, yes. A brief round of therapy can help you do this effectively, and the overall goal of cognitive behavior therapy (and most therapies actually) is to ultimately have you be you implementing your own therapy on yourself.

Hi,

Thank you for your question. Yes, you absolutely can teach yourself CBT! Here are some of my favorite book recommendations:

The CBT Toolbox: A Workbook for Clients and Clinicians. Premier Publishing
& Media. – Riggenbach, J. (2012).

<https://www.amazon.com/CBT-Toolbox-Workbook-Clients-Clinicians/dp/1936128306>
Doing CBT: A Comprehensive Guide to Working with Behaviors, Thoughts, and
Emotions. The Guilford Press: New York. – Tolin, D.F. (2016).

<https://www.amazon.com/Doing-CBT-Comprehensive-Behaviors-Thoughts/dp/1462527078>
The Cognitive Behavioral Workbook for Anxiety, Second Edition: A
Step-By-Step Program. New Harbinger Publications: Oakland, California. –
Knaus, W.J. (2014).The Anxiety and Worry Workbook: The Cognitive Behavioral
Solution. The Guilford Press: New York. – Clark, D.A., Beck, A.T. (2011).

<https://www.amazon.com/Anxiety-Worry-Workbook-Cognitive-Behavioral/dp/160623918X>
Retrain Your Brain: Cognitive Behavioral Therapy in 7 Weeks: A Workbook for
Managing Depression and Anxiety. Althea Press: Dunedin, New Zealand. –
Gillihan, S.J. (2016).

<https://www.amazon.com/Retrain-Your-Brain-Behavioral-Depression-ebook/dp/B01M0ILKMQ>
Change Your Thinking: Overcome Stress, Anxiety, and Depression, and Improve
Your Life with CBT. Da Capo Press: Boston, Massachusetts. – Edelman, S.
(2007).

I hope this has been helpful!

Best,

Jenna Torres, PsyD

Unlike other more straightforward skills, the process of therapy involves several components. By the time a person reaches a threshold of contemplating the benefits of psychotherapy and outpatient mental health services, the process offered will be more complicated and involved than just reminding yourself of some of the strategies you learn from a publication.

Yes.You can easily buy a workbook that can help with this. However it is also good to work with a therapist who can help guide and coach you with this psychotherapy.

Sure. Find yourself a CBT workbook that you like and work through all the readings and assignments and frequently practice what you learn. However, it is nice to have a psychotherapist to work with while doing these lessons in case anything stressful or difficult comes up for you.

Shawna M. Benson, PsyD, LP

Hello and thank you for your question,

One can teach herself CBT and other psychological treatment methods through reading and using the interventions. Typically you can read theories and interventions and apply the tenets to your situation and life. Many people research meditation, yoga, and other positive mental health approaches and use them daily with success and improvement in mental distress. CBT is no different and can change your thinking patterns to improve your mental health. CBT is not recommended for everyone with mental distress or mental health diagnoses though. Seeking clarification for your situation with a physician may help you to identify if CBT is a good intervention for you.

Thank you,


Patricia Harris | MA, LPC

San Antonio Counseling and Behavioral Center
4201 Medical Dr., Ste. 330
San Antonio, TX 78229
Phone: (210) 614-4990 | Fax: (210) 614-4991
Patricia.Harris@sacounselingcenter.com
Sacounseling.com/_I facebook.com/SanAntonioCounseling

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Absolutely you can. There are many great CBT workbooks on the market.

Some insight into your question can be found at this link:
https://www.nhs.uk/conditions/stress-anxiety-depression/self-help-therapies/