What is CBT?
Cognitive Behavioural Therapy, or CBT, is a combination of Cognitive Therapy and Behavioural Therapy, both of which can be delivered independently of one another. CBT offers a combined approach.
Cognitive Therapy is based on the principle that we all have ‘cognitive processes’ or thoughts. This includes things like ideas, mental images, beliefs and attitudes. These cognitive processes shape how we experience ourselves and the world around us.
Cognitive Therapy works on the presumption that certain ways of thinking can trigger, maintain or fuel certain problems. This primarily includes depression, anxiety and trauma but it also encompasses physical problems or non-diagnosed conditions. For example, when somebody is depressed, they tend to think quite harshly about themselves and see themselves in a very negative light. This way of thinking can lead to low mood and an increase in self-criticism.
Using various techniques, Behavioural Therapy aims to change any behaviours that are harmful or unhelpful. For example, if somebody has a phobia of dogs, avoidance can become a way of coping with this. But if this avoidance becomes really extreme, it can affect their day-to-day life. In this instance, Behavioural Therapy might include exposure to the thing someone is anxious about, i.e. dogs.
Cognitive Behavioural Therapy is a mixture of these two modalities. They are used in combination because how we act often reflects how we think about certain things. The emphasis on cognition or behaviour can vary depending on the type of problem being treated and how it’s impacting the individual.
How Does It Work?
In CBT, your therapist will help you understand your cognitive processes and identify any harmful or unhelpful thoughts. The aim is to change these ways of thinking, making your thought processes more helpful and realistic. The therapist will do the same thing for any unhelpful, harmful behaviours.
The type of CBT I like to use in my practice is usually referred to as idiosyncratic and transdiagnostic. This means, rather than following one specific model for one specific problem, it draws from lots of different theories and models to develop a treatment approach that’s tailored to the individual.
Who Can Benefit From CBT?
CBT is used to treat people with lots of different conditions. It can be helpful for anxiety disorders including things like phobias, panic attacks and Obsessive Compulsive Disorder (OCD). It’s also used to treat depression and Post-Traumatic Stress Disorder (PTSD). It can be helpful for eating disorders, body dysmorphia or substance misuse problems, as well as physical conditions like chronic fatigue or chronic pain.
What to Expect
CBT is quite flexible so it can be done in-person or via video call or telephone. There are even some digital self-help CBT options out there, making it a very accessible therapy.
Usually, the first session (or first few sessions) are dedicated to you and your therapist working together to develop a shared understanding of the problem you’re currently facing. Often, this will include identifying things like thoughts, feelings, attitudes and behaviours and how they’re affecting you. Normally, the problem is mapped out to create a shared diagram, often called a formulation. Your therapist will then encourage you to begin thinking about the type of things you’d like to change through therapy so you can establish some goals.
CBT is an active, collaborative therapy where the work is shared between the therapist and the client. It’s also quite a structured therapy in that it doesn’t encourage talking freely without a plan. Instead, you and your therapist will decide what to focus on together and why. Often, CBT involves out of session work where you’ll be asked to practice something you’ve learnt in session or complete a task designed to test out some new information.
Find Out More
If you’re interested in CBT or would like to learn more about how I can help you heal and recover from trauma, please get in touch. I also share lots of tips and advice via Instagram.
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