It’s most frequently utilized to treat anxiety and anxiety, however can be helpful for other psychological and physical health problems.
How CBT works.
CBT is based upon the concept that your thoughts, sensations, physical sensations and actions are interconnected, and that negative ideas and sensations can trap you in a vicious circle.
CBT intends to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts.
You’re demonstrated how to change these negative patterns to improve the way you feel.
Unlike some other talking treatments, CBT deals with your existing issues, rather than focusing on issues from your past.
It searches for practical ways to improve your frame of mind on a daily basis.
Uses for CBT.
CBT has actually been shown to be an efficient way of dealing with a number of different mental health conditions.
In addition to anxiety or anxiety disorders, CBT can also help people with:.
- bipolar illness.
- borderline personality disorder.
- consuming conditions– such as anorexia and bulimia.
- obsessive compulsive condition (OCD).
- panic attack.
- post-traumatic stress disorder (PTSD).
- sleep issues– such as insomnia.
- issues associated with alcohol abuse.
CBT is also in some cases used to deal with people with long-lasting health conditions, such as:.
- irritable bowel syndrome (IBS).
- chronic fatigue syndrome (CFS).
Although CBT can not cure the physical symptoms of these conditions, it can help people cope better with their symptoms.
What happens throughout CBT sessions.
If CBT is advised, you’ll typically have a session with a therapist when 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.
During the sessions, you’ll deal with your therapist to break down your problems into their different parts, such as your ideas, physical sensations and actions.
You and your therapist will analyse these locations to work out if they’re unhelpful or impractical, and to identify the impact they have on each other and on you.
Your therapist will then be able to assist you work out how to alter unhelpful ideas and behaviours.
After exercising what you can alter, your therapist will ask you to practice these changes in your daily life and you’ll talk about how you got on throughout the next session.
The ultimate aim of therapy is to teach you to apply the skills you have discovered during treatment to your daily life.
This must assist you manage your problems and stop them having a negative effect on your life, even after your course of treatment finishes.
Advantages and disadvantages of CBT.
Cognitive behavioural therapy (CBT) can be as reliable as medication in dealing with some psychological health problems, however it might not be ideal or successful for everyone.
Some of the advantages of CBT consist of:.
- it may be valuable in cases where medicine alone has not worked.
- it can be completed in a fairly brief time period compared to other talking therapies.
- the extremely structured nature of CBT means 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 helpful and useful techniques that can be used in daily life, even after the treatment has actually ended up.
Some of the downsides of CBT to think about include:.
- you need to dedicate yourself to the process to get the most from it– a therapist can assist and encourage you, but they need your co-operation.
- participating in routine CBT sessions and carrying out any extra work in between sessions can take up a great deal of your time.
- it may not appropriate for people with more complex mental health needs or learning problems, as it requires structured sessions.
- it includes challenging your emotions and stress and anxieties– you may experience preliminary periods where you’re nervous or emotionally unpleasant.
- it concentrates on the individual’s capability to alter themselves (their behaviours, sensations and thoughts)– this does not address any larger issues in systems or households that typically have a significant impact on someone’s health and wellness.
Some critics likewise argue that because CBT only focuses and deals with current problems on specific issues, it does not deal with the possible underlying causes of psychological health conditions, such as a dissatisfied childhood.
How to discover a CBT therapist.
You can get mental 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 mental treatments service (IAPT).
If you prefer, or your GP can refer you.
If you can manage it, you can select to spend for your therapy privately. The cost of personal therapy sessions varies, however 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 Mental Society (BPS) has a directory site of chartered psychologists, some of whom specialise in CBT.
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- Online therapy
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