What Is Cognitive Behavioural Therapy (CBT)?
What Is Cognitive Behavioural Therapy (CBT)?
Cognitive behavioural therapy (CBT) was developed in the 1960s by one of the world’s leading researchers in psychopathology, Dr. Aaron Beck, and continues to be an extensively researched therapeutic modality. Since its creation, it has proved to be effective in treating a range of mental health issues including depression, anxiety disorders, eating disorders, substance abuse, and personality disorders. Furthermore, it also proven to be effective as an accompanying treatment alongside medication for serious mental disorders such as bipolar disorder and schizophrenia. Cognitive Behavioural Therapy (CBT) has been adapted and studied for children, adolescents, adults, couples, and families, with astounding results across all ages and disorders.
The history of Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy (CBT) was developed in the 1960s by one of the world’s leading researchers in psychopathology, Dr. Aaron Beck, and continues to be an extensively researched therapeutic modality. Since its creation, it has proved to be effective in treating a range of mental health issues including depression, anxiety disorders, eating disorders, substance abuse, and personality disorders. Furthermore, it also proven to be effective as an accompanying treatment alongside medication for serious mental disorders such as bipolar disorder and schizophrenia. Cognitive Behavioural Therapy (CBT) has been adapted and studied for children, adolescents, adults, couples, and families, with astounding results across all ages and disorders.
What is Cognitive Behavioural Therapy (CBT)?
At its core, Cognitive Behavioural Therapy (CBT) is a form of talking therapy which teaches you skills to deal with different problems. It works by focusing on how your thoughts, beliefs and attitudes affect your emotions and behaviours. For example, if we perceive a situation negatively, we might also experience negative emotions which might ultimately lead to us behaving in a certain way. Often, clients come to me with a very self-critical voice which can be incredibly damaging. However, through our Cognitive Behavioural Therapy (CBT) sessions, they can gain insight and perspective which can be the start of a journey to recovery and reintroducing structure back into your life at a time when you are at breaking point.
If we break down Cognitive Behavioural Therapy (CBT) into two types of therapy to help us deal with our thoughts and behaviours, it looks a little something like this:
- Cognitive therapy, which examines on the things you think
- Behaviour therapy, which, you guessed it, examines on the things you do
Clients I have worked with can really see how Cognitive Behavioural Therapy (CBT) is a process of learning to stop their cycle of negative thinking, and despite still having relapses, Cognitive Behavioural Therapy (CBT) is their ‘go-to’ tool to get them out of a dark spiral.
What do Cognitive Behavioural Therapy (CBT) sessions look like?
During your Cognitive Behavioural Therapy (CBT) sessions, we would work together to identify and challenge negative thought patterns and behaviour. We might focus on what is currently happening in your like, but you might also wish to talk about your past and how these experiences have affected you.
Whilst Cognitive Behavioural Therapy (CBT) is designed to be a short-term treatment with a set number of sessions, this varies depending on your response and the reason you’re having Cognitive Behavioural Therapy (CBT). “How many sessions will I need?” is a common question I get from clients, and this is something we will discuss together and monitor along the way. Holding onto a number can be counterproductive and cause you to have negative feelings of failure if that number changes.
If I was asked what a ‘typical’ Cognitive Behavioural Therapy (CBT) session looks like, it might go a little bit like this:
- We would work through exercises and behaviour experiments to explore your thoughts, feelings and behaviour
- We would agree on some activities to work on in your own time
- We would review what you did in previous sessions and discuss progress made
Cognitive Behavioural Therapy (CBT) is a structured form of therapy, so it is important to engage with the activities set outside of your sessions, such as keeping a diary or completing worksheets and tasks. This requires commitment and can sometimes be a reason why Cognitive Behavioural Therapy (CBT) doesn’t work for some people or even work first time round. However, it is in these moments that you truly become your own therapist and learn the tools that will equip you to face challenges after our sessions have ended, and it just might change your life.
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