CBT For Kids and Teens: What You Need to Know
Mental health is just as important as physical health, and it's crucial that we start paying attention to the mental well-being of our kids and teens. Cognitive Behavioural Therapy (CBT) is a great way to do just that. CBT can help improve mental health in a variety of ways, from helping with anxiety and depression to improving self-esteem. In this blog post, I will detail what CBT is, how CBT can help improve the mental health of young people and ways you can help your own kids and teens today - without therapy!
What is CBT?
CBT is a type of psychological therapy that helps people change their thinking and behavior and can be used to treat a range of mental health conditions. It is based on the idea that our thoughts cause our feelings and behaviors, not external things, like people, situations, and events; and that by changing our thoughts and behaviours, we can feel better. CBT is a type of talking therapy that is an incredibly powerful tool that is not just for adults, but can be used with kids and teens too.
Example of CBT
An example of CBT would be if you are feeling anxious about going to a party. A CBT therapist would help you to understand that your thoughts about the party (e.g. "Everyone will think I'm boring") are not accurate, and that your behaviour (e.g. not going to the party) is not helping you to feel better. The therapist would then work with you to come up with a plan to challenge your thoughts and behaviours, so that you can start to feel better about the party.
The goals of CBT are to help you to
Understand how your thoughts, feelings and behaviours are all connected
Identify unhelpful thoughts and behaviours that are making you feel worse
Challenge these thoughts and behaviours
Learn new, more helpful ways of thinking and behaving
CBT usually involves four components
Psychoeducation: This is where you learn about how CBT works, and what the goals are.
Assessment: This is where you and your therapist discuss your problem, and come up with a plan for treatment.
Therapy: This is where you work with your therapist to challenge your unhelpful thoughts and behaviours.
Homework: This is where you practice what you have learned in therapy, outside of sessions. This could involve things like keeping a thought diary or doing exposure exercises.
Types of CBT
The three types of cognitive therapy are: Cognitive Behavioral Therapy (CBT), Rational Emotive Behavior Therapy (REBT), and Dialectical Behavior Therapy (DBT).
CBT
The most common type of cognitive therapy. It is usually short-term, lasting for about 12 weeks. CBT has been shown to be effective in treating children with anxiety disorders.
REBT
A type of cognitive therapy that focuses on changing irrational beliefs. It is usually shorter than CBT, lasting for about 12 weeks. REBT has been shown to be effective in treating children with anxiety disorders.
DBT
A type of cognitive therapy that focuses on teaching skills to help people deal with difficult situations and emotions. It is usually longer than CBT, lasting for about 24 weeks.
How Does CBT Help kids and teens?
CBT has been shown to be an effective treatment for a variety of mental health conditions in kids and teens. These include anxiety, depression, ADHD, and eating disorders. CBT can help kids and teens in a number of ways. It can teach them how to manage their thoughts, feelings, and behaviours. It can also help them deal with difficult situations and improve their communication and social skills. CBT is known to support young people in the following ways:
- Helps them understand their thoughts, feelings and behaviours
- Teaches them how to manage their anxiety
- Helps them deal with difficult situations
- Improves their self-esteem
- Teaches them coping skills for dealing with stress
- Helps them understand and manage their emotions
- Improves their communication and social skills
- Reduces disruptive behaviour in kids with ADHD
- Helps teens with depression
Can CBT Be Done Without Therapy?
Yes! There are many resources available to help you get started with CBT. You can find books, online courses, and apps that can help you learn and practice CBT skills. If you want more structure and support, you may also want to consider working with a therapist who is trained in CBT. Either way, make sure to do your research to find an approach that feels right for you. Take a look at some of my printable resources available CBT Resources.
Ways You Can Help Your Child or Teen Today
There are many ways you can help your child or teen get the most out of CBT, try some of these:
Encourage them to keep a journal. This can be a great way for them to track their thoughts and feelings, and to see how their moods change over time, take a long at the many printable journals I have available for kids and teens here - Journals
Help them to identify their negative thoughts and beliefs. Once they are aware of these, they can start to challenge and change them. Some of my favourite resources for this are here - CBT Resources
Teach them relaxation techniques. This can be helpful in managing anxiety and stress, check out my printable mindfulness resources here - Mindfulness Resources
Encourage them to practice positive self-talk. This can help to boost their self-esteem and confidence, I have endless options for this one - Self-Care Resources
Help them to set realistic goals. This can help them to feel more in control of their lives and give them a sense of accomplishment, I highly recommend my printable goals workbook for this - My Big Book of Goals
CBT is not just for people with diagnosable mental health conditions. In fact, many people who do not have a mental health diagnosis can benefit from CBT. If you know a child struggling with stress, anxiety, or negative thinking, CBT may be a good option for them. Start by talking to their doctor or a mental health professional and they can help you find a therapist who is trained in CBT for kids and teens. CBT is a very effective treatment for many people, and with the right support, it can make a big difference to ones life.
I hope that this blog post has provided you with some helpful information about CBT for kids and teens. If there are any questions or resources you would like in regard to CBT, then please reach out! And comment your thoughts below - I would love to hear from you 😊
Rosie 🌹
CBT Resources Available for Kids and Teens