Cognitive Behavioural Therapy (CBT)

What is Cognitive Behavioural Therapy (CBT)?

Cognitive Behavioural Therapy (CBT) is a widely recognised and effective form of psychotherapy that focuses on the connection between our thoughts, feelings, and behaviours.   It is a structured, goal-oriented therapy that helps individuals understand how their thoughts influence their emotions and actions, and provides tools to challenge and change unhelpful thinking patterns.

CBT is grounded in the idea that by identifying and changing negative thought patterns, individuals can improve their emotional well-being and make positive changes in their behaviour.   It is used to treat a variety of mental health conditions, including anxiety, depression, stress, and more, helping people develop practical skills to manage and reduce symptoms.

How Does CBT Work?

CBT works by helping you identify and examine unhelpful thought patterns and behaviours that may be contributing to emotional distress.   Through a collaborative process, you will work with your therapist to recognise negative thoughts and beliefs, challenge their accuracy, and replace them with healthier, more balanced ways of thinking.

In CBT, the therapist helps you understand how your thoughts affect your feelings and actions, and provides techniques to change those thoughts, leading to a positive shift in behaviour and mood.   CBT is typically a short-term therapy, with a focus on providing practical skills that can be used in daily life.

Some common techniques used in CBT include:

  • Cognitive Restructuring:   Identifying and challenging negative or irrational thoughts.

  • Behavioural Activation:   Encouraging positive behaviours to improve mood and reduce avoidance.

  • Mindfulness and Relaxation:   Techniques to manage stress and anxiety, such as breathing exercises or mindfulness practices.

  • Problem-Solving:   Developing effective ways to tackle challenges and make decisions.

What To Expect In CBT Sessions?

During a CBT session, you can expect to work collaboratively with your therapist.   The therapy is typically structured, with specific goals and tasks agreed upon.   You'll explore your thoughts, feelings, and behaviours in a safe and supportive environment, and work towards understanding how they are connected.

Your therapist will guide you through various strategies to address unhelpful thinking patterns and teach you new coping skills to manage difficult emotions. CBT often involves "homework" assignments, where you’ll practise the skills learned in therapy between sessions, helping you build resilience and progress in real-life situations.

What Can You Expect from CBT?

CBT provides individuals with practical tools and strategies to manage emotional distress and improve overall well-being. Some of the benefits include:

  • Improved Mental Health: By addressing negative thought patterns, CBT can reduce symptoms of anxiety, depression, and stress.

  • Better Coping Strategies: CBT teaches valuable skills to manage everyday challenges and setbacks in a healthier way.

  • Lasting Change: CBT empowers you to become your own therapist by giving you the tools to continue applying learned techniques long after therapy has ended.

  • Increased Self-awareness: You’ll develop a better understanding of your thought processes and how they influence your emotions and behaviours.

Who Can Benefit from CBT?

CBT is suitable for individuals of all ages and backgrounds, and can be applied to a wide range of mental health concerns, including but not limited to:

  • Anxiety disorders (e.g., generalised anxiety disorder, panic attacks, social anxiety)

  • Depression and low mood

  • Stress management

  • Post-traumatic stress disorder (PTSD)

  • Obsessive-compulsive disorder (OCD)

  • Phobias

  • Insomnia

  • Eating disorders

CBT is also beneficial for individuals looking to improve their emotional well-being, manage stress more effectively, or simply develop healthier thinking patterns.