What is Cognitive Behavioural Therapy?
Cognitive Behavioural Therapy, commonly referred to as CBT, is a structured talking therapy that combines cognitive therapy (which focuses on thought patterns) and behavioural therapy (which examines actions). CBT is designed to help you understand and manage the link between your thoughts, feelings, and actions, empowering you to develop healthier responses to life’s challenges.
CBT is widely recognised as one of the most effective treatments for anxiety and depression. Beyond these conditions, it’s also proven effective in managing panic disorders, phobias, stress, eating disorders, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), bipolar disorder, anger issues, and psychosis. Its structured, goal-oriented approach helps people to challenge and change unhelpful thought patterns and behaviours that contribute to these mental health issues.
How Does CBT Work?
CBT operates on the concept that thoughts, feelings, and actions are all interconnected. Negative thinking patterns can lead to negative emotions, which in turn can affect behaviour in unhelpful ways. For example, anxious thoughts might lead to avoidance behaviours, which can reinforce feelings of anxiety. By breaking down overwhelming problems into smaller components – thoughts, feelings, emotions, and actions — CBT helps you gain clarity and regain control.
CBT empowers you to shift away from negative thought cycles by identifying and changing each component that contributes to them. It focuses on addressing present-day issues rather than delving into past events, helping you to improve your mental state and responses to current situations.
If CBT is recommended, sessions typically occur weekly or fortnightly, with treatment lasting between 5 to 20 sessions. Each session lasts around 30-60 minutes. CBT can be tailored to individual needs, delivered one-on-one, in group sessions, or even via guided self-help through books or online programmes.
During sessions, you’ll work closely with a therapist to break down problems into specific parts, such as thoughts, emotions, and actions. Together, you’ll examine whether these thoughts are realistic or helpful and how they influence each other and your well-being. Through CBT, you’ll learn to change these negative patterns and practice new ways of thinking in your daily life. The goal is to equip you with practical skills so you can manage future challenges independently and reduce the impact of these problems on your life.
Evaluating CBT
Advantages:
- Time-Efficient: CBT can often be completed in a relatively short timeframe compared to other forms of therapy.
- Flexible Format: CBT can be delivered in various ways, including in groups, one-on-one sessions, or even through self-help resources and online programmes.
- Practical Skills: CBT teaches you practical strategies that you can continue to use long after treatment has ended.
- Effective for Anxiety and Depression: CBT is one of the most effective treatments for conditions where anxiety or depression is a main factor.
Disadvantages:
- Commitment Needed: For CBT to be effective, your active participation and commitment are essential. This includes attending regular sessions and completing any assigned exercises.
- Time-Consuming: CBT requires both session attendance and work between sessions, so it can be demanding.
- Not Suitable for All: CBT may not be suitable for those with learning difficulties or very complex mental health needs.
- Confronting Emotions: CBT involves directly addressing challenging emotions, which can be initially difficult and may lead to periods of increased anxiety.
Accessing CBT
In the UK, you can access CBT through the NHS by self-referral or through a GP referral. Some charities and mental health organisations also provide CBT resources and support, including online tools.
Summary
CBT offers a structured approach to understanding and changing negative thoughts and behaviour patterns. By helping you identify the links between your thoughts, feelings, and actions, it provides tools to break unhelpful cycles and improve your mental health. While CBT requires commitment and active participation, it is a powerful tool for achieving lasting change.
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At Trauma Research UK, we believe, “It’s not what’s wrong with you; it’s what happened to you.” With this compassionate approach, we are committed to providing the support people need to overcome life’s challenges and build healthier, fulfilling lives. Find out more …
