Cognitive behavioural therapy (CBT) is a talking therapy that can help you manage your issues by changing the way you behave and think.
It’s most typically used to deal with anxiety and anxiety, but can be beneficial for other psychological and physical illness.
How CBT works.
CBT is based upon the idea that your ideas, sensations, physical experiences and actions are interconnected, and that unfavorable ideas and sensations can trap you in a vicious cycle.
CBT aims to assist you handle frustrating issues in a more positive way by breaking them down into smaller parts.
You’re shown how to alter these unfavorable patterns to enhance the method you feel.
Unlike some other talking treatments, CBT handles your current problems, rather than focusing on issues from your past.
It looks for useful methods to enhance your state of mind daily.
Uses for CBT.
CBT has actually been shown to be an effective method of treating a variety of various psychological health conditions.
In addition to anxiety or anxiety disorders, CBT can also assist people with:.
- bipolar illness.
- borderline personality disorder.
- eating conditions– such as anorexia and bulimia.
- obsessive compulsive disorder (OCD).
- panic attack.
- post-traumatic stress disorder (PTSD).
- sleep problems– such as sleeping disorders.
- issues related to 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).
CBT can not treat the physical symptoms of these conditions, it can help people cope much better with their signs.
What happens throughout CBT sessions.
If CBT is recommended, you’ll usually have a session with a therapist once a week or as soon as every 2 weeks.
The course of treatment generally 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 different parts, such as your ideas, physical sensations and actions.
You and your therapist will evaluate these locations to work out if they’re unhelpful or impractical, and to figure out the impact they have on each other and on you.
Your therapist will then have the ability to help 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 life and you’ll discuss how you got on throughout the next session.
The ultimate aim of therapy is to teach you to use the skills you have found out throughout treatment to your daily life.
This should help you handle your problems and stop them having a negative influence on your life, even after your course of treatment finishes.
Benefits and drawbacks of CBT.
Cognitive behavioural therapy (CBT) can be as efficient as medicine in treating some psychological health issue, but it may not be appropriate or effective for everyone.
Some of the benefits 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 highly structured nature of CBT implies it can be supplied in various formats, including in groups, self-help books and apps (you can find psychological health apps and tools in the NHS apps library).
- it teaches you useful and practical techniques that can be utilized in daily life, even after the treatment has actually finished.
Some of the drawbacks of CBT to consider include:.
- you need to dedicate yourself to the process to get the most from it– a therapist can help and advise you, but they require your co-operation.
- attending regular CBT sessions and performing any extra work in between sessions can take up a lot of your time.
- it may not be suitable for individuals with more complex mental health needs or finding out problems, as it requires structured sessions.
- it includes confronting your feelings and stress and anxieties– you might experience initial durations where you’re anxious or emotionally uncomfortable.
- it concentrates on the person’s capability to alter themselves (their behaviours, ideas and feelings)– this does not address any larger problems in systems or families that frequently have a substantial impact on someone’s health and wellbeing.
Some critics likewise argue that due to the fact that CBT only focuses and addresses current issues on particular concerns, it does not deal with the possible underlying reasons for psychological health conditions, such as an unhappy youth.
How to find a CBT therapist.
You can get mental treatments, including CBT, on the NHS.
You can refer yourself directly to an NHS mental treatments service (IAPT) without a recommendation from a GP.
Discover an NHS psychological treatments service (IAPT).
Or your GP can refer you if you prefer.
You can pick to pay for your therapy independently if you can afford it. The expense of private therapy sessions differs, but it’s usually ₤ 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 Mental Society (BPS) has a directory site of chartered psychologists, some of whom specialise in CBT.
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