Cognitive Behaviour Therapy (CBT)
Cognitive Behaviour Therapy (CBT). What is it? Who developed it? What is CBT helpful for? What can I expect in a typical therapy session? What does it mean that my therapist is accredited? Read on to get answers to these questions and more.
Who developed CBT?
CBT is the most widely researched and evidence based psychological/ talking therapy in the world. It was originally developed by Aaron T Beck, an American Psychiatrist in the 1960s. He originally developed it to treat clients with depression. It has since been found to be effective for a number of other mental health conditions.
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CBT is the one of the main talking therapies provided within the NHS (National Health Service) here in the UK. The National Institute for Health and Care Excellence (NICE), also recommend CBT as a first-line talking therapy for many mental health and long term physical health conditions, within it's guidelines.
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What is CBT and
how does it work?
Cognitive Behaviour Therapy, is a type of psychological/ talking therapy. CBT involves becoming aware of how our thoughts (cognitions), emotions, bodily sensations and behaviours (what we do or don't do) all interlink and impact on each other, in any given situation.
When we are feeling distressed, our Thoughts and Behaviours can get us caught in a vicious cycle and the things we do to try and resolve a problem can often keep us stuck. CBT helps us to identify these vicious cycles, and to make changes, so that we can start to feel better. You can read more about how CBT can help, by visiting the BABCP website (British Association of Behavioural and Cognitive Psychotherapists).
What is CBT helpful for? Who can benefit?
CBT is recommended and can be used for a number of mental health and long term physical health conditions, particularly when these conditions are associated with psychological distress or when mental health plays a role in symptom management. Below is a list of common conditions that CBT can be helpful for, although this is not exhaustive.
~Anxiety Disorders, including generalised anxiety disorder, social anxiety, health anxiety, panic disorder, and phobias.
~Depression
~Obsessive Compulsive Disorder (OCD)
~Post Traumatic Stress Disorder (PTSD) and Complex PTSD (cPTSD)
~Low self esteem
~Stress
~Insomnia
~Life transitions
~Grief/ Bereavement (in certain circumstances where grief is prolonged or there is a traumatic element).
~Chronic Pain
~Chronic Fatigue Syndrome (CFS/ ME)
~Diabetes
~Cancer
~Irritable Bowel Syndrome (IBS)
~Cardiovascular conditions e.g. heart failure, heart disease, heart attacks
~Respiratory conditions e.g. COPD
CBT can be used with adults, adolescents and children.
What can I expect in a typical session?
CBT sessions are structured, goal/ change focused, and often involve some homework between sessions.
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CBT sessions involve active participation from both the client and therapist and the process is very much collaborative in identifying and addressing the issues that are important to the client.
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The sessions are goal oriented and focused on resolving specific problems or achieving particular goals, which are tracked over time.
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CBT emphasises learning and applying practical tools and strategies, in order to manage thoughts, feelings and behaviours in every day life. ​​​
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CBT is typically here and now focused rather than being solely focused on the past. CBT does explore how our past experiences have shaped the beliefs we hold about ourselves, others and the world in which we live and how these then influence our thoughts and behaviours.
CBT sessions are typically weekly and last 50-60 minutes. CBT is usually a short to medium term therapy between 5-20 sessions. Although, this will depend on the nature and severity of the difficulties and can be adapted to your specific needs.
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