Cognitive Behaviour Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a type of psychotherapy (talking therapy) that focuses on the connection between thoughts, emotions, and behaviors. It is based on the idea that our thoughts and beliefs influence how we feel and behave, and by changing our thoughts, we can change our emotional and behavioral responses.

CBT is effective in treating a wide range of mental health issues, including anxiety disorders (such as generalized anxiety disorder, panic disorder, and social anxiety disorder), depression, post-traumatic stress disorder (PTSD), obsessive-compulsive disorder (OCD), eating disorders, substance abuse, insomnia, self-esteem, gambling, phobias, and relationship problems. It can also be beneficial for managing stress, improving self-esteem, and enhancing coping skills.

CBT involves working collaboratively with a therapist to identify and challenge negative or distorted thoughts and beliefs that contribute to emotional distress or problematic behaviors. The therapist helps individuals develop more adaptive and realistic thinking patterns and encourages the practice of new coping skills and behaviors. CBT often involves homework assignments and active participation outside of therapy sessions.

In a CBT session, you can expect to engage in a structured and goal-oriented approach. Initially, the psychologist will conduct a thorough assessment. This may involve filling out questionanires and answering some questions. From there, your clinician will provide you with some psychological education, and may provide some worksheets or information sheets for you. Together, you will set meaningful goals of what you would like to achieve from therapy. Your psychologist will then teach you practical strategies to help you reach your goals. An important part of CBT is homework practice, that is practicing your skills outside of sessions.

The duration of CBT treatment can vary depending on factors such as the complexity of the issue being addressed, individual progress, and treatment goals. CBT is often a short-term therapy that ranges from several weeks to several months. However, in some cases, it may be longer, especially for individuals with chronic or more complex conditions.

CBT is an evidence-based therapy that has been shown to be effective for many individuals. However, it may not be the best fit for everyone or every situation. It is important to have an initial assessment with a psychologist to determine if CBT is appropriate for your specific needs and goals. Other therapeutic approaches or a combination of therapies may be recommended instead.

For instance, CBT involves active participation in treatment. You may be asked to keep diaries on your thoughts, feelings, and behaviours. If you are not prepared to put in the work, you may be disappointed with the results of CBT.

While there are self-help resources and workbooks available that can introduce CBT principles and techniques, it is generally recommended to work with a registered psychologist when engaging in CBT. A psychologist provides expertise, guidance, and personalized support in applying CBT techniques, tailoring the treatment to your specific needs, and addressing any underlying complexities or individual challenges.

CBT has been extensively researched and has shown effectiveness in treating various mental health conditions. Numerous studies (over 2000) have demonstrated its efficacy in reducing symptoms and improving overall well-being for a variety of psychiatric disorders, psychological problems, and medical problems with a psychiatric component. However, individual results may vary, and the effectiveness of CBT depends on factors such as the individual's motivation, engagement in therapy, and the quality of the therapeutic relationship.

Medication is not always needed, but consultation with your GP or psychiatrist will help determine this. CBT can be combined with medication, especially in cases where medication is recommended as part of the treatment plan.

CBT can be beneficial for long-standing or chronic issues, although the treatment approach may be adjusted accordingly. For complex or deeply rooted issues, a longer-term or more intensive form of CBT, such as schema-focused therapy or prolonged exposure therapy, may be recommended to address underlying patterns and beliefs.