Third Wave CBT – A Closer Look
By: Dr. Greg Harms
As a counselor, I have witnessed the power of third wave cognitive behavioral therapies (CBT) in helping clients overcome a variety of issues such as anxiety, depression, and addiction. In this blog post, I will explain what third wave CBT is and how it differs from traditional CBT from a Chicago therapist’s perspective.
Traditional CBT focuses on identifying and challenging negative thoughts and beliefs that contribute to emotional distress. It is based on the premise that our thoughts, feelings, and behaviors are interconnected and that changing our thoughts can lead to changes in our emotions and behaviors.
However, third wave CBT approaches challenge some of the underlying assumptions of traditional CBT and emphasize the importance of mindfulness, acceptance, and values-based living.
One of the most well-known third wave CBT therapies is Acceptance and Commitment Therapy (ACT). ACT is based on the idea that our attempts to control or avoid difficult thoughts and feelings often create more problems for us.
Instead, ACT encourages individuals to learn to accept their thoughts and feelings non-judgmentally and to focus on taking action towards living a meaningful life that is consistent with their values.
From a psychology perspective, I have found ACT to be particularly effective for individuals who struggle with anxiety or perfectionism. These individuals often have a strong need for control and struggle to accept uncertainty or the possibility of failure.
Through ACT, they learn to let go of the need for control and to focus on taking action towards their values despite difficult thoughts and feelings. ACT therapists in Chicago work hard to help people with the letting go part and creating new possibilities.
Another third wave CBT therapy is Dialectical Behavior Therapy (DBT). DBT is often used to treat individuals with borderline personality disorder, but it can also be helpful for individuals with other issues such as depression, anxiety, and addiction.
DBT combines cognitive-behavioral techniques with mindfulness practices and emphasizes the importance of validating the experiences of individuals. I have found DBT to be particularly effective for individuals who struggle with intense emotions or have a history of trauma. DBT provides individuals with skills to regulate their emotions, tolerate distress, and communicate effectively with others.
By learning these skills, individuals can reduce the impact of their emotions on their lives and improve their relationships with others.
Another third wave CBT therapy is Mindfulness-Based Cognitive Therapy (MBCT). MBCT combines mindfulness meditation practices with cognitive behavioral techniques to help individuals manage their thoughts and emotions. It is often used to prevent relapse in individuals with a history of depression, but it can also be helpful for individuals with anxiety or stress.
Related: Learn about exposure therapy
I have found MBCT to be particularly effective for individuals who struggle with rumination or negative thinking patterns. By learning to observe their thoughts non-judgmentally, individuals can break free from the cycle of negative thoughts that often contribute to emotional distress.
Additionally, by practicing mindfulness meditation, individuals can learn to focus their attention on the present moment rather than worrying about the past or future.
Finally, Compassion-Focused Therapy (CFT) is another third wave CBT therapy that aims to increase feelings of self-compassion and compassion for others. CFT is often used to treat individuals struggling with shame, guilt, and self-criticism.
To keep it real, I have found CFT to be particularly effective for individuals who struggle with self-esteem or self-worth. Through CFT, individuals learn to be kinder and more compassionate towards themselves and others. This can lead to greater feelings of self-worth and a reduction in feelings of shame or self-criticism.
To summarize, third wave CBT therapies offer counselors a powerful set of tools to help individuals overcome a variety of issues. By emphasizing the importance of mindfulness, acceptance, and values-based living, these therapies offer individuals a path towards a more fulfilling life.
