What is Cognitive Behavioural Therapy (CBT)?
In simple terms, CBT is a form of psychotherapy which combines cognitive and behavioural therapies. The cognitive element focusses on how our thoughts can create our feelings and impact on our moods. The behavioural element examines the relationship between our behaviours and thoughts.
Cognitive Behavioural Therapy (CBT) is a practical problem solving approach to managing a wide range of psychological, emotional and behavioural problems. CBT provides a highly focused and structured approach to identifying, understanding and changing the situational, cognitive and behavioural factors that trigger and maintain the problem. CBT combines established psychological techniques from the fields of Cognitive Therapy and Behavioural Therapy. The approach was first developed over the 1950s and 1960s.
The Psychotherapist and client work together on a collaborative basis. Goals are agreed at the beginning of the process and sessions are structured to assess the problem, learn new techniques and plan their application in daily life. CBT is generally short-term, typically lasting between six and twenty sessions. The approach draws on issues from the past where this is relevant, however the primary focus tends to be on problem solving in the here and now and building resilience for the future.
How CBT Works
CBT works by identifying and altering the causal links between our thoughts, emotions, behaviours and physiological sensations. This is because the way we think about and react to difficult or challenging situations, profoundly affects how we feel emotionally and physically.
CBT is predicated on the basis that we can't always control what happens in life, but we can significantly influence the way we view, make sense of and react to the problem. For example, negatively misinterpreting physical anxiety sensations, can sometimes lead people to think that they are going to choke, have a heart attack or lose control. This creates a vicious cycle, in which anxiety levels suddenly increase and the physical sensations become more pronounced. Where this vicious cycle of increased anxiety, physical reactions and catastrophic thinking continues, a panic attack can occur. The following simple diagram illustrates how the relationship between anxiety, bodily sensations and negative thoughts, can result in a panic attack:
Through CBT sessions Julie gave me strategies to manage my depression and anxiety.
Julies expertise and knowledge in her subject is excellent; along with those important listening skills, and her warm and compassionate manner.
CBT has offered me the tools to cope better with stress, negative thinking and behavioural patterns.
I just wanted to say a big thank you for all of your help and understanding over the last few months.
I have found parts of the therapy very challenging but with your support managed to overcome my anxieties.
When I came to see you I was at a very low ebb.
You have been a very important person in my life over the last few months. I now feel ready to face a new era in my life and that is all down to you.
Thank you!
In the above example, CBT works by interrupting the vicious cycle. This is done by testing and altering the thoughts and behaviours that lead to a panic attack. I work jointly with the client to identify and test more adaptive and rational ways of interpreting and reacting to the problem. As these changes are tested and applied, the client's beliefs about anxiety symptoms change, anxiety levels fall and panic attacks stop.
How effective is CBT?
CBT is one of the most effective treatments available for conditions where anxiety or depression is the main problem, even matching the effectiveness of antidepressants in some cases. The Governments National Institute of Clinical Excellence (NICE) guidance, recommend CBT as a treatment for a number of mental health issues.
CBT has been successful in helping my clients with obsessive compulsive disorder (OCD), phobias, panic attacks, post-traumatic stress disorder (PTSD), eating disorders, anger problems, relationship problems, health anxiety, worry, depression and sleep disturbance. I have also used CBT to help people with chronic health conditions and pain, and although it cannot be a cure to these physical problems, it has helped individuals to cope better with their symptoms.