Cognitive Behavioral Therapy (CBT) is one of the most evidence-based approaches for bullying, with decades of research supporting its effectiveness.
What Is CBT for Bullying?
CBT for bullying works by identifying and challenging the negative thought patterns and behaviors that maintain bullying. It's practical, structured, and time-limited.
Core CBT Techniques for Bullying
Cognitive Restructuring: Identify automatic negative thoughts related to bullying and evaluate their accuracy. Replace distorted thinking with balanced perspectives.
Behavioral Activation: Gradually re-engage with activities that bullying has caused you to avoid. Action often precedes motivation, not the other way around.
Exposure Work: For bullying involving avoidance, gradual, supported exposure helps reduce the fear response over time.
Thought Records: Track the connection between situations, thoughts, feelings, and behaviors to identify patterns in your bullying.
What to Expect in CBT for Bullying
A typical CBT course for bullying lasts 8-20 sessions. You'll learn skills between sessions through homework and practice.
Finding a CBT Therapist
Look for a therapist trained in CBT who has experience treating bullying. Many sessions are now available online.