Cognitive behavioural therapy (CBT) is a talking therapy that can help you manage your problems by changing the way you think and act.
It’s most typically used to treat anxiety and depression, but can be useful for other psychological and physical health issue.
How CBT works.
CBT is based on the concept that your thoughts, feelings, physical experiences and actions are interconnected, and that negative ideas and feelings can trap you in a vicious circle.
CBT aims to assist you handle overwhelming problems in a more favorable way by breaking them down into smaller sized parts.
You’re demonstrated how to change these negative patterns to improve the method you feel.
Unlike some other talking treatments, CBT deals with your existing problems, instead of concentrating on issues from your past.
It searches for useful ways to enhance your frame of mind on a daily basis.
Uses for CBT.
CBT has actually been shown to be an efficient method of treating a variety of different psychological health conditions.
In addition to anxiety or anxiety conditions, CBT can likewise help individuals with:.
- bipolar illness.
- borderline personality disorder.
- eating conditions– such as anorexia and bulimia.
- obsessive compulsive disorder (OCD).
- panic disorder.
- trauma (PTSD).
- sleep problems– such as sleeping disorders.
- problems associated with alcohol misuse.
CBT is also often used to treat individuals with long-term health conditions, such as:.
- irritable bowel syndrome (IBS).
- chronic fatigue syndrome (CFS).
Although CBT can not cure the physical signs of these conditions, it can help individuals cope much better with their signs.
What happens throughout CBT sessions.
If CBT is suggested, you’ll generally have a session with a therapist as soon as a week or once every 2 weeks.
The course of treatment normally lasts for between 5 and 20 sessions, with each session enduring 30 to 60 minutes.
Throughout 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 impractical, and to determine the impact they have on each other and on you.
Your therapist will then have the ability to help you exercise how to alter unhelpful ideas and behaviours.
After working out what you can change, your therapist will ask you to practice these modifications in your life and you’ll discuss how you got on throughout the next session.
The eventual objective of therapy is to teach you to use the abilities you have actually found out during treatment to your every day life.
This ought to assist you manage your problems and stop them having a negative effect on your life, even after your course of treatment surfaces.
Benefits and drawbacks of CBT.
Cognitive behavioural therapy (CBT) can be as reliable as medication in treating some psychological illness, however it may not be successful or suitable for everyone.
Some of the advantages of CBT consist of:.
- it might be useful in cases where medicine alone has not worked.
- it can be finished in a fairly short time period compared with other talking therapies.
- the extremely structured nature of CBT implies it can be supplied in different formats, consisting of in groups, self-help books and apps (you can find psychological health apps and tools in the NHS apps library).
- it teaches you practical and useful strategies that can be used in daily life, even after the treatment has completed.
A few of the disadvantages of CBT to consider consist of:.
- you require to devote yourself to the procedure to get the most from it– a therapist can help and recommend you, but they need your co-operation.
- participating in routine CBT sessions and carrying out any extra work between sessions can take up a lot of your time.
- it might not appropriate for people with more complex psychological health needs or learning difficulties, as it requires structured sessions.
- it involves facing your anxieties and feelings– you may experience preliminary periods where you’re emotionally uncomfortable or nervous.
- it concentrates on the person’s capacity to change themselves (their behaviours, ideas and feelings)– this does not deal with any wider issues in systems or families that frequently have a substantial effect on somebody’s health and wellbeing.
Some critics also argue that since CBT only focuses and resolves existing issues on specific issues, it does not resolve the possible underlying causes of mental health conditions, such as a dissatisfied childhood.
How to find a CBT therapist.
You can get psychological therapies, including CBT, on the NHS.
You can refer yourself directly to an NHS psychological treatments service (IAPT) without a referral from a GP.
Discover an NHS psychological treatments service (IAPT).
Or your GP can refer you if you prefer.
You can choose to pay for your therapy independently if you can manage it. The cost of personal therapy sessions differs, but it’s generally ₤ 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 Psychological Society (BPS) has a directory site of chartered psychologists, a few of whom specialise in CBT.
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