What is it?
- CBT is a type of talking therapy.
- Based on the idea that thoughts, feelings & actions are interconnected.
- Focuses on practical ways to improve your state of mind.
Here's more detail
Description
Cognitive Behavioral Therapy (CBT) is a type of talking therapy that helps you understand how your thoughts and beliefs affect your feelings and actions.
During CBT, you’ll work with a therapist to break down your problems into smaller, manageable parts. You’ll explore how your thoughts, feelings, and behaviors are all connected. For example, if you think, “I’m not good at anything,” this can make you feel sad and lead to avoiding things you usually enjoy. CBT helps you challenge these negative thoughts and replace them with more positive, realistic ones. This can make you feel better and start enjoying activities again.
CBT is structured and goal-oriented, meaning you and your therapist will set specific targets to work towards. Sessions usually happen weekly, either in person or online, and you might have some “homework” to practice the skills you learn in therapy.
Watch the video below from Mind.org to learn more.
What is the theory behind CBT?
What is the theory behind CBT?
The theory behind Cognitive Behavioral Therapy (CBT) is all about understanding how our thoughts, feelings, and behaviors are connected and how they influence each other. It’s based on the idea that our thoughts (cognitions) affect how we feel emotionally and physically, and these feelings then influence our actions (behaviors).
In CBT, it’s believed that when we have negative thoughts about ourselves or situations, it can lead to negative emotions and unhelpful behaviors. For instance, if you think, “I’m going to fail this test,” you might feel anxious and avoid studying, which can actually lead to a poor performance. CBT aims to break this cycle by helping you identify and challenge these negative thoughts and replace them with more balanced and constructive ones.
What to expect from CBT?
- Assessment
An assessment will begin with a meeting to understand your difficulties, exploring how they developed and what sustains them. In the assessment, you and your therapist will discuss the most suitable treatment for you.
While cognitive behavioural therapy primarily focuses on the present, you will be asked about your background and earlier experiences to understand their current impact. Your therapist will also be interested in knowing what has been helpful for you in the past.
Together with your therapist, you will develop a shared understanding of your difficulties, set therapy goals, and create a treatment plan.
During the assessment, you will complete questionnaires to help you and your therapist monitor your progress over time.
- What might a CBT session look like?
Cognitive Behavioural Therapy (CBT) can be done one-on-one, with a partner, or in a family or group. Here’s what a typical session looks like:
- Set the Agenda: You and your therapist decide what to talk about.
- Review Last Session: Go over what you did in the previous session.
- Homework Check: Discuss if you were able to practice or do any homework.
- New Ideas: Learn new ways of thinking to help you feel better.
- Practice Plan: Figure out how to try these new ideas in real life.
At the end of each session, you might review what you learned and make a plan to try out the new strategies. You might also think about if someone in your family or friends can help you practice these new skills.
As you get close to finishing your therapy, your therapist will help you learn how to handle future challenges so that your problems are less likely to come back.
- Length of treatment
Cognitive behavioural therapy (CBT) is usually offered in treatment blocks ranging from 6 to 20 sessions.
Individual CBT takes place on a weekly or fortnightly basis and each session lasts half an hour to an hour. Group CBT takes place on a weekly basis and each session lasts one to two hours.
In the first few sessions your therapist checks that you can use this approach and that you are comfortable with this way of working. As you come to the end of treatment sessions are more spread out to give you a chance to put what you have learnt into practice. This helps build your confidence to manage without ongoing therapy.
stat
In 2022-23 Cognitive Behavioural Therapy and Guided Self Help together accounted for
70.9% of all therapy given in England
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What issues can CBT help with?
Cognitive behavioural therapy can help with a range of issues including:
- anxiety
- depression
- phobias
- obsessive compulsive disorder
- post-traumatic stress disorder
- eating problems
- relationship difficulties
Pros and cons of CBT
While cognitive behavioural therapy (CBT) is effective in treating some mental health problems, it may not be suitable for everyone.
- Pros
- CBT can be completed in a relatively short period of time compared with some other talking therapies
- the highly structured nature of CBT means you can access it in different formats e.g. groups, worksheets, online sessions and self-help books.
- it teaches you useful and practical strategies that can be used in everyday life, even after you have finished your treatment
- it is a practical approach which focuses on a person’s capacity to change themselves (their thoughts, feelings and behaviours)
- it can be as effective as medicine in treating some mental health problems and may be helpful in cases where medicine alone has not worked
- Cons
- you need to commit yourself to the process to get the most from it and this might be challenging for some people. For example, if you are struggling with anxiety, you may become more anxious as you start to face your issues before you begin to feel better. Your therapist will be alongside you to guide you through this.
- attending regular CBT sessions and doing any assigned ‘homework’ can take up a lot of your time
- it may not be suitable for people with more complex mental health needs or learning difficulties
- it does not explore or address any wider problems in systems or families that may be having significant impact on someone’s health and wellbeing
Voice
Cognitive behavioural therapy has more evidence supporting it than any other psychological therapy. It aims to improve the quality of life by changing patients’ thoughts or thinking patterns considered to maintain problematic symptoms.
- Research into the effectiveness of CBT, Psychological Medicine Journal
How can I access CBT?
How can I access CBT?
CBT is available for free via the NHS. To access this support, visit your GP who can make a referral. Some charities or workplaces might also offer free access to a CBT therapist.
In England, you can also refer yourself through the NHS talking therapies program.
NHS waiting lists for CBT can be long, so if you can afford it, you might choose to see a private therapist. CBT requires specific training and specialist skills to deliver it safely and competently. To make sure your therapist is professional accredited, you can look on websites such as:
- British Association for Behavioural and Cognitive Psychotherapies (BABCP).
- British Association for Counselling and Psychotherapy (BACP): Use the BACP’s therapist directory to find therapists who might offer EMDR.
- UK Council for Psychotherapy (UKCP): Use the UKCP directory to find accredited practitioners.
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