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Application of Cognitive Behavioural Therapy on Real Life


Task: Context: One of the most meaningful ways a student can understand theory is to describe the theory and apply it to their own life. This also helps bring theory alive as it is applied to a meaningful situation. Using one’s own situation helps reveal the nuance contained in concepts and how these can be adapted from the general to the individual, in considered and creative ways. This consolidates your leaning of theory and helps you see how it can assist real-life situations. It also gives you experience in modifying theory to the client. Instructions: • Briefly describe the key points of Cognitive Behavioural Therapy (CBT) • Provide 2 (two) examples from your own life and describe how the model would be utilised to bring about change • Examples could include difficulties with sleeping; challenges with study routines; incorporating exercise or dietary changes into your life; or any other desired changes. • Rationalise your choice of model for this problem. • For each issue, identify two (2) external factors that may affect, and even be part of, the problem (e.g., social, cultural or environmental) • Ensure equal space is given to each one. Provide definitions of terms and relevant references to support your work. A minimum of three (3) references is required. Direct quotes and references do not count towards the word count. This paper is to be written in the first and third person.


The report will discuss cognitive behavioral therapy. Based on the real life scenario, the report will present some of the examples of cognitive behavioural therapy from my own life. Some of the models of cognitive behavioural therapy are also discussed in this report that can give advantages on the issues discussed in the problems. With the help of CBT models, we can bring a change, and hence, in the later part of the report, some specific models are selected that can do this in my case. For each of the issues, I have presented some of the external affecting factors and these factors can be considered as the real cause of the issue.

Cognitive Behavioural Therapy
Cognitive behavioural therapy is a kind of therapy in which psychologist or psychiatrist talks with the patient to help the patient change and identify disturbing or destructive thought patterns that may have a bad influence on emotions and behaviour. With the help of Cognitive behavioural therapy, these destructive thoughts are detected, challenged, and substituted with more realistic and objective thoughts. Cognitive behavioural therapy is grounded on the belief that our behaviour, emotions, and cognition, all interact together. Notably, our thoughts control our behaviour and our feelings (Dewald-Kaufmann 2019). So, unrealistic and negative thoughts can lead to distress, anxiety, and other problems. CBT makes people aware about their behavioural patterns and negative interpretations that strengthen the distorted thinking. CBT is at some extent an umbrella therapy for many therapies. (REBT) Rational Emotive Behaviour Therapy and Cognitive Therapy are two prior forms of cognitive behavioural therapy.

Examples of CBT
Challenges in study routine

I always face problems with my study routines as I am not consistent with my study routine. every day I make a routine that I will do certain tasks at a certain time, but I have never been able to execute my tasks. many times, I set my alarm at 4 am to get up early and study but it never happened I never got up early in the morning, it is very regretful as I start feeling depressed and regretful throughout the whole day. CBT can help me with this issue as it can make me aware of where I am interpreting and thinking negatively about myself.

Incorporating dietary changes or exercise into your life
I have always tried to incorporate physical exercises and a healthy diet into my daily routine, but I have never been able to remain consistent with it. CBT can help me with my inconsistency as it can analyze why I give up so early and make me aware of the bad repercussions of not including exercises and a healthy diet in my life (Aoun et al. 2019).

How Models of CBTbrings the Change
CBT can bring a change in the way we think about ourselves. The initial stage of CBT works on the assumptions that how we interpret and think life's events, how we feel, and behave, eventually. according to many studies it has worked in many situations. CBT is a goal-oriented, problem-specific approach that requires the active involvement of an individual to succeed. CBT mainly focuses on their thoughts, current challenges, behaviors, and thoughts. The person has an idea about the time when the course will end, and what to expect as CBT is time-limited. Normally, a course takes 12 to 20 weeks to end in which sessions are of 30 to 60 minutes weekly. It can be in the form of either group or individual sessions (Kazantzis et al. 2018). cognitive behavioural therapy is a collective therapy that requires both the counselor and individual to work together. In this process, the person becomes their own therapist over a period of time according to the (APA) American Psychological Association.

Identification of the Selected Model for the Problem Discussed
The above two problems in the examples can be sorted out by the help of the ABC model of CBT. ABC model is a fundamental technique of CBT. It helps you challenge cognitive distortions and irrational thoughts by assuming your thoughts about a particular event impact and the way you respond to that particular event.

External Factors for the discussed Issues
For the first example that is the challenge in study routines, the external factors that are affecting this are family environment and society (van der Zweerde et al. 2019). Many times, I am not getting support from both of them. Due to some of my family working during my study hours, I am not able to concentrate on my studies and that is the point when I got depressed. The environment is also not silent in my house and that also binds me to focus on my studies. The second external factor for the study challenge is society. There are less educated people in my society and that is the reason society is not aware of the importance of education. This creates a huge impact in the mind of other individuals and me too as we are not getting any moral boost from our society.

The second example is dietary issues and the external factors due to which this issue arises is the situational and environmental factors. Sometimes, I am in that kind of situation that forces me to compromise with a healthy diet and I am to go for some unhealthy foods. This kind of situation arises in front of me various times (Kang and Kwack 2020).
The second factor is the environmental factor that is having influences my food choices. Due to the environmental actors like climate, marketing, availability, and price of the healthy food item, most of the time I am not in a position to have it in my daily routine.

From the above report, it can be concluded that CBT can deal with various types of issues found in daily life. By adopting some particular models of CBT that is based on real-life issues, the issues can be resolved. The overall process is discussed in this report that can help in understanding How CBT is working and how it can be used for bringing a change and acting as a counteract at any problem.

Aoun, C., Nassar, L., Soumi, S., El Osta, N., Papazian, T. and Rabbaa Khabbaz, L., 2019. The cognitive, behavioral, and emotional aspects of eating habits and association with impulsivity, chronotype, anxiety, and depression: a cross-sectional study. Frontiers in behavioral neuroscience, 13, p.204.

Dewald-Kaufmann, J., de Bruin, E. and Michael, G., 2019. Cognitive behavioral therapy for insomnia (CBT-i) in school-aged children and adolescents. Cognitive behavioural therapy Sleep medicine clinics, 14(2), pp.155-165. Kang, N.R. and Kwack, Y.S., 2020. An update on mental health problems and cognitive behavioral therapy in pediatric obesity. Pediatric gastroenterology, hepatology & nutrition, 23(1), pp.15-25.

Kazantzis, N., Luong, H.K., Usatoff, A.S., Impala, T., Yew, R.Y. and Hofmann, S.G., 2018. The processes of cognitive behavioral therapy: A review of meta-analyses. Cognitive Therapy and Research, 42(4), pp.349-357.
van der Zweerde, T., Bisdounis, L., Kyle, S.D., Lancee, J. and van Straten, A., 2019. Cognitive behavioral therapy for insomnia: a meta-analysis of long-term effects in controlled studies. Sleep medicine reviews, 48, p.101208.


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