Cognitive Behavioral Therapy (CBT) is focused on identifying and changing negative thought patterns and behaviors that contribute to psychological symptoms. Below is a list of common psychological symptoms that you might experience, explained in straightforward terms to help you recognize what you might be struggling with.
Common psychological symptoms in CBT -Emotions
- Sadness or Low Mood
- Feelings of deep sadness, hopelessness, or emptiness.
- Anxiety
- Persistent feelings of unease or dread, often accompanied by fear.
- Irritability
- Increased sensitivity or frustration over small annoyances.
- Guilt
- Overwhelming feelings of remorse or responsibility for perceived failures.
- Shame
- A sense of humiliation or a feeling of being fundamentally flawed.
- Fear
- Intense feelings of apprehension or terror, often related to specific situations or thoughts.
- Numbness
- A sense of emotional detachment or feeling emotionally “flat.”
- Loneliness
- A deep sense of isolation or a lack of connection with others.
- Frustration
- Feeling overwhelmed by obstacles or unmet expectations.
- Overwhelm
- Feeling unable to cope with the demands of daily life.
Common psychological symptoms in CBT – physical sensations
- Fatigue
- Persistent tiredness or lack of energy, even after rest.
- Tension
- Muscle tightness or stiffness, often related to stress.
- Heart Palpitations
- A feeling of rapid or irregular heartbeat during anxious moments.
- Shortness of Breath
- Difficulty catching one’s breath, especially during anxiety attacks.
- Headaches
- Tension headaches or migraines triggered by stress.
- Gastrointestinal Issues
- Stomachaches, nausea, or changes in bowel habits due to stress or anxiety.
- Sweating
- Excessive sweating, especially in social situations or during anxiety episodes.
- Dizziness
- Feeling lightheaded or faint, particularly during panic attacks.
- Sleep Disturbances
- Changes in sleep patterns, including insomnia or hypersomnia.
- Changes in Appetite
- Significant increase or decrease in food intake, affecting weight.
Common psychological symptoms in CBT – Behaviors
- Avoidance
- Steering clear of situations or activities that provoke anxiety or discomfort.
- Social Withdrawal
- Isolating oneself from friends, family, or social activities.
- Compulsive Behaviors
- Engaging in repetitive actions or rituals to alleviate anxiety (e.g., checking, cleaning).
- Procrastination
- Putting off tasks or responsibilities, often due to fear or anxiety.
- Impulsivity
- Making hasty decisions without considering the consequences.
- Self-Harm
- Engaging in behaviors that intentionally cause harm to oneself.
- Substance Abuse
- Using drugs or alcohol to cope with emotional pain or stress.
- Overcommitment
- Taking on too many responsibilities or tasks to avoid feelings of inadequacy.
- Aggression
- Exhibiting anger through yelling, physical confrontations, or throwing things.
- Perfectionism
- Setting unrealistically high standards for oneself, leading to constant dissatisfaction.
Common psychological symptoms in CBT – Thoughts
- Negative Self-Talk
- Internal dialogue that is critical or demeaning, leading to low self-esteem.
- Catastrophizing
- Exaggerating the importance of negative events, believing the worst will happen.
- All-or-Nothing Thinking
- Seeing situations in black-and-white terms, without recognizing the gray areas.
- Overgeneralization
- Drawing broad conclusions from a single event (e.g., “I failed this test, so I’ll fail all tests”).
- Mind Reading
- Assuming you know what others are thinking, often believing they have negative judgments about you.
- Discounting the Positive
- Ignoring or minimizing positive experiences or achievements.
- Personalization
- Blaming oneself for events outside of one’s control or taking responsibility for others’ feelings.
- Ruminating
- Constantly thinking about distressing events or worries, often leading to increased anxiety.
- Dichotomous Thinking
- Viewing situations as either good or bad, with no middle ground.
- Fear of Uncertainty
- Constantly worrying about the future and feeling anxious when outcomes are uncertain.
How to use this information
If you resonate with any of these symptoms, recognizing them can be an important step towards understanding your mental health challenges. Seeking help from a mental health professional trained in CBT can provide you with strategies to address these symptoms, improve coping skills, and foster healthier thought patterns and behaviors. Understanding your symptoms is crucial for developing effective coping strategies and improving your overall well-being.