Hey guys, been away from the keyboard for a while dealing with life, however back now with a new piece about cognitive behavioural therapy as I know alot of people have heard of it bit may never have gone through it. I have used (CBT) before and had a lot of questions before I started. It can be an overwhelming thing and sometimes all you need is a place to find all the relevant information. So the question from me to you is have you ever wondered about Cognitive Behavioural Therapy (CBT) and whether it might be the right fit for you? You're not alone. CBT has gained a lot of attention for its effectiveness in treating a variety of mental health issues. Whether you're dealing with anxiety, depression, or just want to improve your overall wellbeing, CBT could be a game-changer. Let's dive into everything you need to know about CBT and help you figure out if it's the right path for your mental health journey.
What is Cognitive Behavioural Therapy (CBT)?
So, what exactly is CBT? In a nutshell, it's a type of therapy that helps you identify and change negative thought patterns and behaviours. The idea is pretty straightforward: our thoughts, feelings, and actions are all connected. By tweaking our thoughts, we can change how we feel and act. It encourages you to understand how you are feeling and what might be causing them emotions so you can begin your healing journey in a healthy way. Now CBT is not overnight and is not going to work every time something comes up that disrupts your routine but it will teach you how to be better prepared for such events and help you with your journey.
The Origins of CBT
Now CBT didn't just appear out of nowhere. It was developed back in 1964 by a psychiatrist named Aaron T. Beck. He noticed that certain thought patterns were linked to emotional problems and decided to do something about it. Fast forward to today, and CBT has evolved into a versatile and widely-used therapy, in fact its probably the first port of call a GP is going to use for depression, anxiety and OCD.
How Does CBT Work?
CBT is all about practical techniques and goal-oriented sessions. It helps you recognise and challenge those pesky negative thoughts, replacing them with more positive and realistic ones. You'll work on specific strategies, like cognitive restructuring and behavioural activation, to make lasting changes in your life.
The Core Principles of CBT
There are a few key principles that make CBT tick:
- Identifying Negative Thoughts: The first step is spotting those automatic negative thoughts that drag you down.
- Cognitive Restructuring: This involves challenging and changing those negative thoughts.
- Behavioural Activation: Engaging in activities that boost your mood and reduce avoidance.
- Skills Training: Learning coping skills to handle stress and emotions better.
The Benefits of CBT
CBT comes with a bunch of benefits:
Effective: It's proven to work for many mental health issues and can work well in conjunction with other therapies such as talking counselling.
Short-term: Often requires fewer sessions than other therapies as its more about learning an ongoing set of tools to challenge those behaviours and thoughts.
Practical Tools: Provides real-life tools and strategies. There are some great apps you can simply use on your phone to get started and begin in-bedding CBT within your routine.
Empowering: Encourages you to take charge of your mental health and not require a professional to do so.
Conditions Treated by CBT
CBT isn't a one-trick pony. It's effective for a range of conditions, including:
Anxiety Disorders: Generalised anxiety, panic disorder, social anxiety, you name it CBT can definitely help with it. I actually used CBT for some time for my anxiety, and whilst there are other elements that helped me with my Generalised Anxiety Disorder this certainly aided what was a very repetitive and in my humble opinion annoying thought process.
Depression: Helping lift that heavy cloud. Now, whist CBT really helped the anxious side of my brain if you will, personally I think I will need a bit more than just CBT to help with my depression. I will be honest I think only moderate cases of Depression will truly benefit from CBT alone. That being said in conjunction with other things, like antidepressants or a talking therapy you could well and truly be on your way to healing. For a bit more about depression please read here.
Post-Traumatic Stress Disorder (PTSD): Addressing trauma-related issues. Again, I think CBT can work really well for PTSD but depending how much that traumatic event is affecting you, I cannot express this loud enough on my keyboard, speak to a professional (a mental health one not just a GP) and find out if you need anything else to heal from that trauma properly.
Obsessive-Compulsive Disorder (OCD): Helps in reducing compulsions and intrusive thoughts. Now as of the time I am posting this blog I cannot confidently offer an opinion on OCD and how well CBT works but I do plan to explore this mental illness further in the future so maybe I will come back and update this with what I find or a friend’s story.
Phobias: Tackling specific fears head-on. Now this could be any phobia that typically impacts your day to day living. So I am absolutely disgusted by slugs (not snails and before you ask I have no idea why!) however, as you know in the UK they are an every day problem and they do not intrude my daily thoughts therefore I am probably not going to need therapy for my slugs. However for example if I was terrified of trains but needed to commute everyday by train than you would probably consider getting some CBT to hopefully ease that worry and make that commute more manageable.
The CBT Process: What to Expect
Wondering what happens in a CBT session? Here's a quick rundown:
Assessment: Your therapist will start by getting to know you and your goals. Sometimes they will do some tests and their own mini diagnosis behind the scenes to make sure CBT is the right course for you, whilst also making sure they are giving you the best treatments possible.
Goal Setting: Together, you'll set specific, achievable goals. Say for example you struggle with depression and you want to have 2 days of a week where you have a positive outlook, or you might say, with social anxiety, you want to be able to go to the park with a friend. With OCD you may wish to begin to mitigate a certain ritual, or PTSD it might be as simple as opening up with a loved one.
Sessions: Regular meetings with your therapist, usually weekly. Now i mentioned you could download certain apps, I say this with the intention for them to be used in between sessions, or whilst you are waiting for a therapist to be assigned to you through the GP (or maybe you are going privately but not sure who with yet). Maybe your not doing either and just want to get a very general feel for what its like. (I will link some down below).
Homework: Yup, there's homework, but it's super helpful for practicing what you learn during your sessions and begin to piece it together.
Techniques Used in CBT
CBT uses a variety of techniques to help you out, such as:
Cognitive Restructuring: Spotting and challenging those negative thoughts.
Exposure Therapy: Gradually facing your fears to reduce anxiety.
Behavioural Experiments: Testing out new ways of thinking in real life.
Mindfulness: Incorporating mindfulness to manage stress and stay present.
The Role of Homework in CBT
Homework is a big part of CBT. It reinforces what you learn in sessions and helps you apply it in your daily life. This might include keeping thought diaries, practicing relaxation techniques, or doing behavioural experiments. I have found some very useful journals on Amazon to help you with this, so you can keep it one place here.
How Long Does CBT Take to Work?
CBT isn't an overnight fix, but it's pretty efficient. Most people see significant improvements in 5 to 20 sessions, with many noticing changes within the first few sessions. However for CBT to be a lasting fix its worth always “practicing” the techniques you learn and making sure to maintain mindfulness.
Is CBT Right for You?
Figuring out if CBT is right for you depends on a few things:
Your Condition: CBT is effective for many mental health issues.
Your Goals: It's goal-oriented and requires active participation.
Your Preferences: Some people love the structured approach, while others might prefer something different.
Finding a CBT Therapist
Finding the right therapist can make all the difference. Here are some tips:
Qualifications: Look for licensed therapists trained in CBT.
Experience: Find someone experienced with your specific issues.
Compatibility: You need to feel comfortable with your therapist.
Self-Help CBT Resources
There are tons of self-help resources if you want to explore CBT on your own:
Books: I have quite a few recommendations in my blog here.
Apps: One that I have been trying out recently that is completely free is My Possible Self which you can download here. ( I don’t get a commission from this app I just have really enjoyed it and compared to others is completely free to access all resources! Also its available on IOS & Android)
CBT for Children and Adolescents
CBT isn't just for adults. It's also effective for kids and teens, helping with anxiety, depression, and behaviour issues. Therapists use age-appropriate techniques to make therapy engaging and effective for younger folks. If you are younger (under 16) and you go to a GP about your mental health please note that your legal parent or guardian will be notified especially if you are referred to CAMHS in the UK. I have my opinions on CAMHS personally, and I also know people who would thank them for everything they have done so what you do is entirely up to you.
Online CBT: Pros and Cons
Online CBT has become really popular, and for good reason:
Pros: Super convenient, accessible, and often cheaper.
Cons: Missing the in-person connection, potential tech issues, and less personalised care.
As someone who has tried both in person and online, I do prefer in person / video calls with the therapist as I do think there can be a lack of conveying your emotions through the keyboard. Despite that I do think tools that are online are very helpful, especially for someone such as me who lives her entire professional life on a PC or Phone.
Common Misconceptions About CBT
There are a few myths about CBT that aren't quite true:
“CBT is only for severe mental illness." Nope, it can help with a wide range of issues, big and small.
"CBT is just positive thinking." It's much more than that—it's about practical strategies.
"CBT is too rigid." While structured, it's flexible and can be tailored to your needs - also therapy does not need to be weekly, if you practice what you learn and do your homework, you may be able to go bi-weekly schedule for sessions. (Of course I am not a doctor or a therapist so its best to discuss this with them in your first session and plan from there).
”CBT is too expensive”. Whilst it does have a variation in price, there are plenty of affordable options such as through apps, mental health centres and charities. If you are a UK follower of mine, I highly recommend looking at your local Mind or alternatively, your GP practice will probably have quite a few self referral alternatives that you can make use of and won’t have as long waiting lists as in person therapies provided by the NHS.
Conclusion
Cognitive Behavioural Therapy (CBT) is a powerful and practical tool for managing mental health. By understanding its principles, benefits, and processes, you can decide if CBT is the right fit for you. Whether you work with a therapist or explore self-help resources, CBT offers effective strategies for improving your mental well-being and achieving lasting change.
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