Cognitive behavioural therapy (CBT) is a talking therapy that can assist you handle your issues by altering the method you believe and act.
It’s most frequently utilized to treat anxiety and depression, but can be helpful for other mental and physical illness.
How CBT works.
CBT is based on the principle that your ideas, feelings, physical experiences and actions are interconnected, and that unfavorable thoughts and sensations can trap you in a vicious cycle.
CBT aims to assist you handle frustrating problems in a more positive way by breaking them down into smaller parts.
You’re demonstrated how to alter these unfavorable patterns to improve the way you feel.
Unlike some other talking treatments, CBT handles your present issues, rather than focusing on issues from your past.
It looks for practical methods to improve your mindset on a daily basis.
Utilizes for CBT.
CBT has been revealed to be an effective way of treating a number of various mental health conditions.
In addition to anxiety or anxiety conditions, CBT can likewise help people with:.
- bipolar affective disorder.
- borderline personality disorder.
- eating conditions– such as anorexia and bulimia.
- obsessive compulsive disorder (OCD).
- panic attack.
- post-traumatic stress disorder (PTSD).
- sleep issues– such as insomnia.
- problems related to alcohol abuse.
CBT is also sometimes used to deal with individuals with long-term health conditions, such as:.
- irritable bowel syndrome (IBS).
- chronic fatigue syndrome (CFS).
Although CBT can not treat the physical signs of these conditions, it can assist people cope better with their symptoms.
What takes place during CBT sessions.
If CBT is suggested, you’ll typically have a session with a therapist when a week or as soon as every 2 weeks.
The course of treatment normally lasts for in between 5 and 20 sessions, with each session long lasting 30 to 60 minutes.
During the sessions, you’ll work with your therapist to break down your issues into their different parts, such as your thoughts, physical feelings and actions.
You and your therapist will analyse these locations to exercise if they’re unhelpful or unrealistic, and to identify the effect they have on each other and on you.
Your therapist will then have the ability to assist you exercise how to alter unhelpful ideas and behaviours.
After working out what you can change, your therapist will ask you to practise these modifications in your daily life and you’ll go over how you got on throughout the next session.
The eventual objective of therapy is to teach you to apply the abilities you have learnt throughout treatment to your life.
This must help you manage your problems and stop them having an unfavorable impact on your life, even after your course of treatment finishes.
Pros and cons of CBT.
Cognitive behavioural therapy (CBT) can be as effective as medication in treating some mental health issue, however it might not be appropriate or effective for everyone.
Some of the benefits of CBT include:.
- it may be handy in cases where medicine alone has not worked.
- it can be completed in a relatively brief time period compared to other talking therapies.
- the extremely structured nature of CBT suggests it can be offered in various formats, including in groups, self-help books and apps (you can find mental health apps and tools in the NHS apps library).
- it teaches you beneficial and practical techniques that can be used in daily life, even after the treatment has completed.
A few of the drawbacks of CBT to think about consist of:.
- you require to commit yourself to the process to get the most from it– a therapist can help and encourage you, however they need your co-operation.
- participating in routine CBT sessions and performing any extra work between sessions can use up a great deal of your time.
- it may not be suitable for individuals with more complex psychological health needs or finding out difficulties, as it requires structured sessions.
- it includes challenging your emotions and stress and anxieties– you might experience preliminary durations where you’re nervous or mentally unpleasant.
- it focuses on the individual’s capacity to change themselves (their ideas, sensations and behaviours)– this does not deal with any wider problems in systems or families that frequently have a substantial effect on somebody’s health and wellbeing.
Some critics also argue that due to the fact that CBT just focuses and deals with present issues on specific problems, it does not address the possible underlying reasons for mental health conditions, such as a dissatisfied childhood.
How to discover a CBT therapist.
You can get psychological treatments, including CBT, on the NHS.
You can refer yourself directly to an NHS mental therapies service (IAPT) without a recommendation from a GP.
Discover an NHS psychological treatments service (IAPT).
Or your GP can refer you if you prefer.
If you can manage it, you can choose to spend for your therapy independently. The cost of private therapy sessions differs, however it’s usually ₤ 40 to ₤ 100 per session.
The British Association for Behavioural & Cognitive Psychotherapies (BABCP) keeps a register of all certified therapists in the UK and The British Mental Society (BPS) has a directory of chartered psychologists, a few of whom specialise in CBT.
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