Often, a course will consist of 20 one-to-one sessions, but this is not always the case. It can also take the form of either individual or group sessions. CBT is a collaborative therapy, requiring the individual and counselor to work together.
Practitioners base CBT on the theory that problems arise from the meanings people give to events, as well as the events themselves. Unhelpful thoughts can make it difficult for a person to function confidently in different situations. CBT can have a positive impact on how people feel and act and equip them with coping strategies that help them deal with challenges. Research shows that CBT can offer support to people with depression , panic disorder, and various other health conditions.
There is also growing evidence that it can help to relieve chronic pain. CBT is a broad concept. Different types of CBT focus on various aspects of life.
Some types address specific problems, for example, emotional or social challenges. A course of CBT consists of a series of sessions, in which a counselor and an individual or group meet regularly and collaborate. Therapists created the first CBT models around 50 years ago to treat depression. There are now models for treating a wide range of conditions, including:. Research has shown that CBT can reduce symptoms of health conditions than some other treatments are unable to relieve.
Some forms of psychotherapy focus on looking into the past to gain an understanding of current feelings. In contrast, CBT focuses on present thoughts and beliefs.
CBT can help people with many problems where thoughts and beliefs are critical. It emphasizes the need to identify, challenge, and change how a person views a situation. CBT makes us more aware of how these thought patterns create our reality and determine how we behave. CBT aims to transform any ways of thinking and behaving that stand in the way of positive outcomes. For example, when a person has depression, their perceptions and interpretations become distorted.
If people learn fearful or negative ways of thinking, they can start to think in this way automatically. CBT focuses on challenging these automatic thoughts and comparing them with reality. If a person can change their way of thinking, their distress decreases and they can function in a way that is more likely to benefit them and those around them.
As the individual acquires new skills, it becomes easier for them to solve problems in a constructive way. In essence, CBT helps people step outside of these automatic thoughts and test them out. In the s, a number of empirical studies into how cognitions affect behaviours and emotions were carried out. This is known as the cognitive revolution. As the popularity of cognitive therapies began to soar, psychologists started to merge the two approaches to successfully treat issues such as panic disorder.
Although each of these schools of thought has a different emphasis, both are concerned with what is happening to the individual in the here and now. CBT has been the subject of a number of scientific studies and been applied to a broad range of psychological issues.
Its use became more widespread in the s and is now promoted by the NHS. As its popularity grows, the number of clinical trials into CBT is increasing and the evidence base is strengthening.
It has been shown as an effective form of therapy for treating a range of conditions, including:. Today, a number of therapies blend cognitive and behavioural elements into their approach, including:. CBT Therapy in London. I had tried counselling before and thought it wasn't for me. I now realise that finding the right counsellor makes all the difference. As a result I feel in control, grounded and confident in all parts of my life and most importantly, I feel capable of moving forward This starts a cascade of: Unhelpful.
What does CBT involve? The sessions You can do CBT individually or with a group of people, or even a self-help book or computer programme. If you have individual therapy: You will usually meet with a therapist for between 5 and 20, weekly, or fortnightly sessions. Each session will last between 30 and 60 minutes. In the first sessions, the therapist will check that you can use this sort of treatment and you will check that you feel comfortable with it.
The therapist will also ask you questions about your past life and background. Although CBT concentrates on the here and now, at times you may need to talk about the past to understand how it is affecting you now. You decide what you want to deal with in the short, medium and long term. You and the therapist will usually start by agreeing on what to discuss that day.
The work With the therapist, you break each problem down into its separate parts, as in the example above. To help this process, your therapist may ask you to keep a diary. This will help you to identify your individual patterns of thoughts, emotions, bodily feelings and actions. Together you will look at your thoughts, feelings and behaviours to work out: if they are unrealistic or unhelpful how they affect each other, and you. The therapist will then help you to work out how to change unhelpful thoughts and behaviours.
It's easy to talk about doing something, much harder to actually do it. So, after you have identified what you can change, your therapist will recommend 'homework' - you practise these changes in your everyday life. Depending on the situation, you might start to: question a self-critical or upsetting thought and replace it with a more helpful and more realistic one that you have developed in CBT. How effective is CBT? It is one of the most effective treatments for conditions where anxiety or depression is the main problem.
It is the most effective psychological treatment for moderate and severe depression. It is as effective as antidepressants for many types of depression. What are the alternatives to CBT? CBT isn't for everyone. Another type of talking treatment may work better for you. CBT works as well as antidepressants for many forms of depression. It may be slightly better than antidepressants in helping anxiety. For severe depression, CBT should be used with antidepressant medication.
When you are very low, you may find it hard to change the way you think until the antidepressants have started to make you feel better. Tranquillisers should not be used as a long term treatment for anxiety. CBT is a better option.
Problems with CBT. CBT is not a quick fix. A therapist is like a personal trainer that advises and encourages - but cannot 'do' it for you. If you are feeling low, it can be difficult to concentrate and get motivated. To overcome anxiety, you need to confront it. This may lead you to feel more anxious for a short time. A good therapist will pace your sessions. You decide what you do together, so you stay in control. How long does a course of CBT last?
What if symptoms come back? So what impact would CBT have on my life? How can I get CBT? Speak to your GP. They may refer you to someone trained in CBT - for example, a psychologist, nurse, social worker or psychiatrist. The British Association for Behavioural and Cognitive Psychotherapies keeps a register of accredited therapists.
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