1. Engage in Transparent Self-Evaluation
Cognitive behavior therapy seeks in part to treat recurring patterns of thought that may be damaging some aspect of your life. For instance, you may suffer from depression because you don't believe that you can do anything right. Cognitive behavior therapy seeks to uncover the roots of that thinking and reverse it by shifting its parameters. In part, that entails removing your preconceptions and allowing you to see yourself in a clearer and more realistic light. You can use it to evaluate your actions more transparently, and see the positive aspects of your behavior as well as the negative.
2. Understand Past Experiences and Behaviors More Readily
Cognitive therapy examines the connections between your thoughts, your emotions and the behavior which influences or is triggered by them. In many cases, these stem from events which happened early in life, and which have subsequently shaped how you relate to the world. By uncovering those events and understanding their effect on you, the therapy gives you additional insight about who you are, and helps you to better keep past events from affecting your future decisions.
3. Replace Destructive Thought Patterns With Positive Patterns
The behavior side of cognitive behavior therapy seeks to modify negative thoughts or emotional patterns. In other words, while the cognitive part of the equation looks for the root causes, the behavioral part treats the symptoms. Depending upon the nature of your condition, the therapist may teach you relaxation techniques or deep breathing techniques to stay calm in stressful situations. You may engage in desensitization, slowly exposing yourself to a frightening thought or condition in order to gradually reduce your anxiety about it. You may learn to question automatic thoughts or assumptions, and apply more rational data to them which disrupts their strength. All of these are forms of behavioral therapy, designed to directly deal with destructive thoughts or emotions. In many cases, you learn the techniques with your therapist and then apply them outside of his office, either when specific situations arise or as "homework" to help strengthen your response to them.
