Cognitive behavioural therapy (CBT) is a talking therapy that can assist you manage your issues by altering the way you think and behave.
It’s most typically used to treat anxiety and depression, however can be helpful for other mental and physical health issue.
How CBT works.
CBT is based upon the principle that your thoughts, feelings, physical experiences and actions are interconnected, and that negative ideas and sensations can trap you in a vicious circle.
CBT intends to assist you handle overwhelming issues in a more positive way by breaking them down into smaller sized parts.
You’re shown how to alter these negative patterns to enhance the way you feel.
Unlike some other talking treatments, CBT deals with your existing problems, rather than concentrating on issues from your past.
It searches for practical methods to enhance your state of mind every day.
Uses for CBT.
CBT has actually been revealed to be a reliable way of treating a variety of various mental health conditions.
In addition to depression or anxiety conditions, CBT can also help individuals with:.
- bipolar disorder.
- borderline personality disorder.
- eating disorders– such as anorexia and bulimia.
- obsessive compulsive disorder (OCD).
- panic attack.
- post-traumatic stress disorder (PTSD).
- sleep issues– such as insomnia.
- problems connected to alcohol misuse.
CBT is also sometimes used to treat people with long-term health conditions, such as:.
- irritable bowel syndrome (IBS).
- fatigue syndrome (CFS).
Although CBT can not treat the physical symptoms of these conditions, it can assist people cope much better with their symptoms.
What occurs throughout CBT sessions.
If CBT is suggested, you’ll typically 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 long lasting 30 to 60 minutes.
Throughout the sessions, you’ll work with your therapist to break down your issues into their separate parts, such as your ideas, physical sensations and actions.
You and your therapist will evaluate these areas to exercise if they’re unrealistic or unhelpful, 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 change unhelpful ideas and behaviours.
After working out what you can change, your therapist will ask you to practice these changes in your daily life and you’ll discuss how you got on throughout the next session.
The ultimate goal of therapy is to teach you to use the skills you have discovered during treatment to your every day life.
This ought to assist you handle your issues and stop them having an unfavorable effect on your life, even after your course of treatment surfaces.
Pros and cons of CBT.
Cognitive behavioural therapy (CBT) can be as efficient as medication in dealing with some mental health issue, but it may not be effective or appropriate for everybody.
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 brief period of time compared to other talking treatments.
- the highly structured nature of CBT means it can be supplied in various formats, including in groups, self-help books and apps (you can discover mental health apps and tools in the NHS apps library).
- it teaches you useful and useful techniques that can be used in daily life, even after the treatment has ended up.
Some of the downsides of CBT to consider include:.
- you require to devote yourself to the process to get the most from it– a therapist can help and recommend you, however they need your co-operation.
- attending regular CBT sessions and performing any extra work in between sessions can take up a lot of your time.
- it might not appropriate for individuals with more complex mental health requirements or discovering troubles, as it requires structured sessions.
- it involves challenging your feelings and stress and anxieties– you might experience preliminary durations where you’re mentally uneasy or distressed.
- it focuses on the person’s capacity to alter themselves (their ideas, sensations and behaviours)– this does not resolve any broader problems in systems or households that often have a significant effect on somebody’s health and health and wellbeing.
Some critics also argue that because CBT just focuses and attends to present issues on specific concerns, it does not deal with the possible underlying reasons for mental health conditions, such as a dissatisfied childhood.
How to find a CBT therapist.
You can get mental treatments, consisting of CBT, on the NHS.
You can refer yourself directly to an NHS psychological therapies service (IAPT) without a recommendation from a GP.
Discover an NHS psychological treatments service (IAPT).
Or your GP can refer you if you choose.
You can choose to pay for your therapy independently if you can afford it. The expense of personal therapy sessions differs, but it’s normally ₤ 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, some of whom specialise in CBT.
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