Cognitive behavioural therapy (CBT) is a talking therapy that can assist you handle your problems by changing the way you think and behave.
It’s most commonly utilized to treat anxiety and depression, however can be helpful for other mental and physical health problems.
How CBT works.
CBT is based upon the concept that your thoughts, sensations, physical experiences and actions are adjoined, and that unfavorable thoughts and feelings can trap you in a vicious circle.
CBT aims to assist you deal with overwhelming issues in a more positive method by breaking them down into smaller parts.
You’re demonstrated how to alter these negative patterns to improve the way you feel.
Unlike some other talking treatments, CBT deals with your existing problems, rather than focusing on issues from your past.
It looks for practical methods to improve your state of mind on a daily basis.
Uses for CBT.
CBT has actually been revealed to be a reliable way of dealing with a number of different mental health conditions.
In addition to depression or anxiety conditions, CBT can likewise help people with:.
- bipolar illness.
- borderline personality disorder.
- eating conditions– such as anorexia and bulimia.
- obsessive compulsive condition (OCD).
- panic attack.
- post-traumatic stress disorder (PTSD).
- sleep problems– such as sleeping disorders.
- problems associated with alcohol misuse.
CBT is also sometimes utilized to deal with individuals with long-lasting health conditions, such as:.
- irritable bowel syndrome (IBS).
- fatigue syndrome (CFS).
Although CBT can not cure the physical symptoms of these conditions, it can help individuals cope much better with their symptoms.
What occurs during CBT sessions.
If CBT is advised, you’ll normally have a session with a therapist once a week or as soon as every 2 weeks.
The course of treatment normally lasts for between 5 and 20 sessions, with each session long lasting 30 to 60 minutes.
Throughout the sessions, you’ll deal with your therapist to break down your problems 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 unrealistic or unhelpful, and to determine the effect they have on each other and on you.
Your therapist will then be able to assist you work out how to alter unhelpful thoughts and behaviours.
After exercising 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 aim of therapy is to teach you to use the abilities you have actually discovered during treatment to your every day life.
This should assist you handle your issues 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 efficient as medication in treating some mental illness, but it may not be ideal or effective for everyone.
A few of the benefits of CBT include:.
- it may be practical in cases where medicine alone has not worked.
- it can be finished in a reasonably short period of time compared with other talking therapies.
- the extremely structured nature of CBT implies it can be provided in different formats, including in groups, self-help books and apps (you can discover psychological health apps and tools in the NHS apps library).
- it teaches you useful and beneficial techniques that can be used in daily life, even after the treatment has actually completed.
Some of the disadvantages of CBT to think about include:.
- you require to devote yourself to the procedure to get the most from it– a therapist can assist and recommend you, however they require your co-operation.
- attending routine CBT sessions and carrying out any additional work in between sessions can take up a lot of your time.
- it may not be suitable for people with more complex psychological health needs or learning difficulties, as it needs structured sessions.
- it involves challenging your feelings and stress and anxieties– you may experience initial durations where you’re nervous or emotionally uneasy.
- it focuses on the individual’s capacity to change themselves (their behaviours, ideas and feelings)– this does not attend to any wider issues in systems or families that often have a considerable influence on somebody’s health and wellness.
Some critics likewise argue that because CBT just resolves present problems and focuses on particular issues, it does not resolve the possible underlying reasons for mental health conditions, such as a dissatisfied youth.
How to discover a CBT therapist.
You can get psychological therapies, including CBT, on the NHS.
You can refer yourself straight to an NHS psychological therapies service (IAPT) without a recommendation from a GP.
Find an NHS mental treatments service (IAPT).
If you prefer, or your GP can refer you.
If you can manage it, you can pick to pay for your therapy independently. The expense of personal therapy sessions varies, but it’s normally ₤ 40 to ₤ 100 per session.
The British Association for Behavioural & Cognitive Psychotherapies (BABCP) keeps a register of all recognized therapists in the UK and The British Psychological Society (BPS) has a directory site of chartered psychologists, a few of whom specialise in CBT.
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