What exactly is CBASP?
CBASP is a therapeutic approach that was developed specifically for people with chronic depression. What impressed me from the beginning was the clear structure of the program. It is a mixture of behavioral therapy and depth psychology , combining the best of both worlds. The therapeutic work takes place in individual and group sessions, and both play an enormously important role.
Schematic structure and intensive work
CBASP works in a very schematic way and asks you to go deeper. The intensive work means that you have to deal with the influences that still determine our behavior and emotions today. One of these influences could be, for example, "I have to do everything on my own and I'm not allowed to ask for help." I came to this realization from my childhood, when I was often alone and didn't want to be a burden to my parents, who were themselves ill or often away from home because of work. This led to the deeply rooted belief that I had to manage everything on my own - a thought that also kept me trapped in my depression.
Situation analysis: A key tool
A central tool of therapy is situation analysis. This involves analyzing certain everyday situations that are associated with negative feelings or thoughts. You examine exactly how you interpreted the situation, what thoughts and emotions arose, and how you acted. You often find that your own interpretation of the situation is simply not correct.
An example: A friend cancels on my WhatsApp at short notice. My automatic reaction to this used to be: "Nobody wants to spend time with me. I'm alone." In the CBASP, however, I learned that this is a distorted interpretation. A more realistic view could be: "My friend has a lot on his plate right now, but that doesn't mean that I'm not important to him." This new interpretation changes my behavior and gives me the opportunity not to fall into old patterns.
The Kiesler Circle: Dominance and Influence
Another fascinating tool in CBASP therapy is the Kiesler Circle. This helps you understand what position you take in social interactions - whether you are more dominant or submissive. This insight allows you to make more conscious decisions about how you can change your position to have a positive impact on communication with others. This has been particularly helpful to me in group therapy, where I have often realized that I am either holding back too much or wanting to take too much control.
My experiences with group therapy
What was particularly challenging for me at the beginning was the group therapy. Talking about your own deepest fears and thoughts in a room with other people was unusual and even frightening at first. But I quickly realized that this kind of work in a group is incredibly valuable. You get so many different perspectives on similar problems and suddenly you don't feel so alone anymore. It was amazing how much I could learn from the other participants and how often their stories touched mine too.
Challenges and long-term successes
The CBASP program was a real challenge at first. The therapeutic effort was immense, and sometimes it felt overwhelming to deal with your own past so intensively. But that's exactly what it's all about. Looking back, I can say that it was worth taking this path. The limited duration of around 10 to 12 weeks gives you structure and planning security, which helped me a lot in my recovery process.
Tips for anyone considering CBASP
For anyone thinking about starting a CBASP program, I have some tips that have helped me personally:
- Therapeutic Intensity: It may be overwhelming to start with, but trust that it will get easier over time.
- Coming to terms with the past: Yes, you will delve deep into the past, but this is a necessary part of the healing process.
- Group work: Even if it is unfamiliar at first, working in a group can be extremely enriching – both through new perspectives and the feeling of not being alone.
- Planning security: The program is usually limited to 10 to 12 weeks, which helps you to better organize the process.
- Special people: You will meet people who have had similar experiences. These connections are valuable and can last far beyond therapy. Even one year after CBASP, I still meet regularly with individual fellow sufferers.
- Stability and medication: You should have a certain level of stability and, if necessary, medication should be adjusted.
- Patience and wait times: CBASP programs often have long wait times. However, a preliminary interview can get the process started.
- It can take time: Sustainable behavioral changes take time and often several attempts, so you should give yourself time. For most people, lasting changes will only occur in the long term.
- Early follow-up care: CBASP-focused outpatient therapies are rare and often overloaded, which is why you should take care of initial appointments and being placed on waiting lists early.
