This assignment started off by reading about the difference between “behavior” and “behaviour”. After this, we had to learn about cognitive-behavioral therapy by reading a definition of it, watching a video about it, reading a meta-analysis abstract about it, and reading one more abstract comparing online CBT to offline CBT. Next, we had to read the brochure for the SilverCloud app, an online CBT app that is free for those who attend UW Madison. After this, I had to tell one person I know what Cognitive Behavioral Therapy is, that the meta-analyses show that Internet-based CBT is as effective as face-to-face CBT and is more effective than doing nothing, and explain what the SilverCloud app is. Finally, I had to make a discussion board post, merely stating:
- I understand what Cognitive Behavioral Therapy (CBT) is.
- I’ve read the abstracts of two meta-analyses that show that Internet-based CBT is as effective as face-to-face CBT and more effective than doing nothing.
- I know that SilverCloud is a CBT app that is free to UW-Madison students, faculty, and staff.
- I’ve told one other person 1, 2, and 3 above
From the first article, I learned that behavior and behaviour mean the same thing. The only difference is that American English prefers behavior, whereas behaviour is preferred everywhere else.
The article defining CBT described that it is mental health counseling, attending a limited number of sessions. It helps you become aware of inaccurate or negative thinking, and can help treat mental disorders. It does not always work, but can generally help people manage difficult life situations.
Moving on to the video, it discusses that CBT allows people to change the way they think about things, which in turn can affect the way we behave. For example, you may have negative thoughts which lead to negative behaviors, and over time this turns into a cycle. The goal of this therapy is to break the cycle, to change the thinking and the behavior, leading to an improvement in mood. CBT can be hard work, and it is not for everyone, but it can be helpful for many.
The first meta-analysis examined the effects of computerized CBT (cCBT) compared to traditional CBT. The results showed that the efficacy of cCBT was just as good as for CBT, and much better than waitlist control conditions. The second meta-analysis explored the same general comparison, guided for psychiatric and somatic conditions. They also found that there were equivalent overall effects for the online and offline treatments.
The brochure about SilverCloud explained that it is a space that offers online CBT programs, and that it has high improvement rates for depression, anxiety, and stress. It also explains where you should go if you want to learn more about the programs.
I chose to tell my friend Danny about CBT as well as the SilverCloud app. I also made the discussion board post in which I listed the things I included at the end of the first paragraph.
Reflecting on this assignment, it was nice to review the concept of cognitive-behavioral therapy. I have learned about it many times and I understand it, but it is nice to have it framed in different ways through certain articles and videos.
Additionally, it was cool to examine the effects of online CBT versus offline. As I mentioned, I knew what CBT was before this already, however, I always imagined it being offline, not online. This opened my mind to the possibility that it can take multiple forms. Not only this, but the meta-analyses showed that these methods were just as effective as offline CBT, which I would not have expected!
Building off of this, it was nice to apply these concepts to a space where we can use these techniques. Learning about the SilverCloud app was really cool. Even if I do not need these programs myself, it is very valuable to know that these resources are available. I can share them with friends and classmates, so they can take advantage of these opportunities if they are struggling.
I was very surprised that the discussion board post included simply stating the four statements included in the instructions. However, I do not actually think this was a bad thing, because these four statements reinforced the main points from the assignment. It was nice in a way, because I got to leave the assignment by looking at those, and reminding myself that I understood what the assignment materials were trying to teach me.
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