Cognitive behavioural therapy (CBT) is a talking therapy that can help you handle your issues by changing the way you believe and act.
It’s most typically utilized to treat anxiety and anxiety, however can be beneficial for other psychological and physical health problems.
How CBT works.
CBT is based on the concept that your ideas, feelings, physical experiences and actions are interconnected, and that unfavorable ideas and sensations can trap you in a vicious circle.
CBT aims to assist you handle frustrating issues in a more favorable method by breaking them down into smaller sized parts.
You’re shown how to change these negative patterns to improve the way you feel.
Unlike some other talking treatments, CBT handles your existing issues, rather than focusing on issues from your past.
It looks for practical ways to enhance your state of mind on a daily basis.
Uses for CBT.
CBT has been revealed to be an efficient method of treating a variety of various psychological health conditions.
In addition to depression or anxiety disorders, CBT can likewise assist individuals with:.
- bipolar affective 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 related to alcohol misuse.
CBT is also often used to deal with people with long-term health conditions, such as:.
- irritable bowel syndrome (IBS).
- fatigue syndrome (CFS).
Although CBT can not cure the physical signs of these conditions, it can assist individuals cope much better with their symptoms.
What happens throughout CBT sessions.
If CBT is recommended, you’ll normally have a session with a therapist once a week or when every 2 weeks.
The course of treatment usually lasts for between 5 and 20 sessions, with each session lasting 30 to 60 minutes.
During 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 work out if they’re impractical or unhelpful, and to identify the impact they have on each other and on you.
Your therapist will then be able to help you exercise how to alter unhelpful thoughts and behaviours.
After exercising what you can change, your therapist will ask you to practise these changes in your every day life and you’ll talk about how you got on throughout the next session.
The eventual objective of therapy is to teach you to apply the skills you have found out throughout treatment to your life.
This must assist you manage your issues and stop them having a negative influence on your life, even after your course of treatment finishes.
Pros and cons of CBT.
Cognitive behavioural therapy (CBT) can be as reliable as medicine in dealing with some mental health problems, however it might not be effective or ideal for everybody.
A few of the advantages of CBT consist of:.
- it may be valuable in cases where medicine alone has actually not worked.
- it can be completed in a relatively short period of time compared to other talking therapies.
- the extremely structured nature of CBT implies it can be offered 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 helpful and practical methods that can be used in everyday life, even after the treatment has actually completed.
Some of the drawbacks of CBT to consider include:.
- you require to devote yourself to the process to get the most from it– a therapist can help and advise you, but they require your co-operation.
- going to regular CBT sessions and carrying out any additional work in between sessions can use up a lot of your time.
- it might not be suitable for people with more complex psychological health needs or discovering difficulties, as it needs structured sessions.
- it includes facing your feelings and anxieties– you may experience preliminary periods where you’re anxious or emotionally unpleasant.
- it concentrates on the individual’s capability to alter themselves (their behaviours, thoughts and feelings)– this does not deal with any wider problems in systems or households that frequently have a substantial impact on someone’s health and wellness.
Some critics likewise argue that because CBT only resolves existing problems and focuses on particular concerns, it does not attend to the possible underlying causes of psychological health conditions, such as a dissatisfied youth.
How to discover a CBT therapist.
You can get mental treatments, including CBT, on the NHS.
You can refer yourself straight to an NHS mental treatments service (IAPT) without a referral from a GP.
Discover an NHS psychological treatments service (IAPT).
If you choose, or your GP can refer you.
If you can manage it, you can pick to spend 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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