What is behavioral therapy?

I use an eclectic mix of therapies. This means that I pull from what I consider the best of many different types of therapies to help you. One kind that I consistently use is behavioral therapy. I use it when I do cognitive behavioral therapy (CBT) and when I do dialectical behavioral therapy (DBT). So, how does behavioral therapy work?

Simply put, behavioral therapy is about changing behaviors that aren't working for you and strengthening ones that are.

One way we can do this is through reinforcement. When we reinforce a behavior we make it more likely that behavior will happen in the future. This can be done with positive reinforcement such as if you talk to someone at a party, even though you feel terrified to do so, you reward yourself by having a long hot bath when you get home (or some other healthy reward). You are rewarding a behavior. This isn’t always “positive” though. When you feel sad and reward yourself with overeating you are also “rewarding” or reinforcing that behavior.

There is also negative reinforcement. This is more about removing something unpleasant after a behavior occurs. For example, your partner starts yelling at you to take the trash out and so you fear an argument and do take the trash out. You’ve just negatively reinforced your partner by taking away the trash.

There are other kinds of reinforcement such as intermittent, in which negative and positive reinforcement only happens occasionally. An example of this a partner who unpredictably gives you love and affection and sometimes doesn't. You keep trying to get validation from them though you don’t know if or when you might get love in return.

Why is reinforcement important? In order to change a behavior you need to understand the behavior. You need to know why you keep doing those things that trouble you and why you may allow others to have an effect on you. You may not even realize you are using negative and positive reinforcement and once you do recognize it, you can change it.

One technique we do in therapy and that you can do at home right now is make a list of your problem behaviors. When you say it out loud and write it down on paper, it can change your perspective on it. What usually happens before you do that problem behavior? What are the consequences after? How can you reduce it in the future?

Here is a simple example. Yelling at your coworkers may be your problem behavior. You decide to track this behavior everyday for a week. You notice that the pattern seems to be that you skip lunch everyday and the yelling occurs 15-30 minutes after you should have eaten. You realize the consequence of skipping lunch is fatigue, dizziness, and emotional sensitivity. You tend to snap at others and lose your focus at work. In the future you decide not to skip lunch and have some healthy snack options at your desk all day.

Until you write it down and track it everyday you may not see the impact is has on your life.

We also use shaping, modeling, problem solving strategies, and many more.

Why do therapists use behavioral therapy?

Simply because it has been studied for a significant amount of time to create lasting impacts on anxiety, depression, and many other challenges. Most techniques are simple and straight forward. Most therapists want their clients to get better and when we see improvements with certain techniques, we are more likely to use them again in the future.

Behavioral therapy is a wonderful resource for anxiety, depression, and just improvement in the quality of your life. If you are interested in learning more about behavioral therapy, it is essential to find a clinician skilled in the research and application of techniques and whom has had the proper supervision and training.

Of course, you are unique and dynamic and all or some of these techniques might not be right for you. When finding a therapist, make sure to look for one that is holistic, who really listens and understands what your goals and needs are so that they can work collaboratively with you in helping you reach them.

I hope this article has helped explain some facets of behavioral therapy. Please keep in mind this article is not intended as professional therapy or clinical advice. If you need help with a mental health issue you are facing, please contact a licensed mental health clinician.

I wish you well.

-Dr. Zaleski

Dr. Katrina Zaleski is a licensed clinical psychologist providing therapy in the state of California. One of her specialties is working with those looking for help with depression and anxiety. Learn more about Dr. Zaleski’s services for Depression Counseling and Anxiety Counseling.