Cognitive Behavioral Therapy (CBT) is one of the most evidence-based approaches for microaggression, with decades of research supporting its effectiveness.
What Is CBT for Microaggression?
CBT for microaggression works by identifying and challenging the negative thought patterns and behaviors that maintain microaggression. It's practical, structured, and time-limited.
Core CBT Techniques for Microaggression
Cognitive Restructuring: Identify automatic negative thoughts related to microaggression and evaluate their accuracy. Replace distorted thinking with balanced perspectives.
Behavioral Activation: Gradually re-engage with activities that microaggression has caused you to avoid. Action often precedes motivation, not the other way around.
Exposure Work: For microaggression 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 microaggression.
What to Expect in CBT for Microaggression
A typical CBT course for microaggression 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 microaggression. Many sessions are now available online.