Cognitive Behavioural Therapy (CBT) is a talking therapy designed to help individuals manage their problems by changing negative thought patterns and behaviors. It’s a widely used therapy that can assist with a variety of mental and physical health problems. While CBT is most commonly used to treat anxiety and depression, its applicability extends to a range of other conditions, both psychological and physical.
How CBT Works
CBT is based on the fact that thoughts, emotions, bodily sensations, and behavior are interlinked. Negative thoughts make a vicious circle, leading to negative feelings and actions. Therapy can break this vicious cycle, because a person learns to:
- Identify the negative patterns in their thoughts, emotions, and behaviors.
- Challenge the unhelpful thoughts with more realistic and balanced ones.
- Take concrete actions to address the current challenges, thereby improving their emotional and psychological well-being.
Unlike most other therapeutic interventions, CBT deals with current problems and offers workable solutions. It does not try to understand and explore previous experiences but rather identifies efficient ways of managing mental and emotional states day-to-day.
Uses for CBT
CBT can be effective in treating a variety of mental health conditions. Other than depression and anxiety disorders, it can help people with other conditions such as:
- Bipolar disorder
- Borderline personality disorder
- Eating disorders including anorexia and bulimia
- Obsessive-compulsive disorder
- Panic disorder and phobias
- Post-traumatic stress disorder
- Psychosis and schizophrenia
- Sleep disorders including insomnia
- Substance misuse disorders
In some cases, CBT is applied to assist the patients with chronic physical health problems, including:
- Irritable bowel syndrome
- Chronic fatigue syndrome
- Fibromyalgia
- Chronic pain
Though CBT does not heal the physical symptoms of these conditions, it enables the patients to better manage and cope with their symptoms, thereby improving the quality of life.
What Happens During CBT Sessions
Sessions of CBT typically occur once a week or every fortnight and are usually 30 to 60 minutes long. The average number of sessions is between 6 to 20. This is what you can expect:
- Identify the problems: In the first few sessions of therapy, you will work with your therapist to break down problems into what could be manageable and dealt with, such as your thoughts, physical sensations, and actions.
- Examine and Challenge Unhelpful Patterns: Work with your therapist to analyze those patterns to locate negative and unrealistic thoughts or behaviors that contribute to your difficulties.
- Practical Solutions: The therapist will help develop strategies to change these negative patterns and replace them with healthier and more constructive ways of thinking and acting.
- Homework and Real-World Application: Your therapist will most probably assign tasks or exercises to be practiced between sessions. The objective is to use the new skills in real life and, therefore, gradually improve your mental health.
- Long-term benefits: The goal of CBT is to provide you with skills and strategies that can help you cope with future problems independently, hence the issues would not affect your life after the treatment.
Pros and Cons of CBT
Like any therapy, CBT has its advantages and drawbacks.
Pros:
Short-Term Treatment: CBT is relatively short-term therapy compared to other therapies, with most courses lasting between 6 and 20 sessions.
- This nature of CBT makes it highly adaptable to various formats, such as group sessions, self-help books, and even online therapies.
- Practically and Actionable Approach-It is practical since the techniques under exercise are transferable to life outside of the therapy premises, making the book useful in handling many challenges of life.
Empowering: CBT is empowering because it focuses on self-change and personal growth; it encourages independence in managing their mental health.
- It has proven to be as effective as its medication counterpart in treating most mental illness disorders, especially in anxiety and depression.
Cons:
- Commitment: The commitment needed to CBT is an active participant. This treatment will work best if the patient is motivated and committed.
- Time Commitment: Attending regular sessions and completing homework tasks can take up a considerable amount of time.
- Limited for Complex Conditions: CBT is not applicable to people with complicated mental conditions or specific learning disabilities.
- Uncomfortable Emotional Feeling: The reason CBT feels uncomfortable initially is due to the realization that you have to confront your emotions and anxieties.
- Doesn’t address root causes: Critics point out that CBT doesn’t attack the roots of problems-innocent lingering trauma or systemic problems in families and relationships.
How to Find a CBT Therapist
Many countries offer access to CBT through the NHS. In the UK, for instance, you are able to self-refer to an NHS talking therapies service, no need to be referred from a GP; the service then allows access to CBT, and other talking therapies that will aid in dealing with mental health.
You can also find private CBT therapists through clinics and private practice services or even online platforms. When finding a therapist, get someone who is qualified, licensed, and has working experience in dealing with your specific problem. Most therapists offer an initial consultation to discuss your needs and the treatment plan.
Conclusion
CBT is a proven, evidence-based treatment for most mental health problems, such as anxiety, depression, and many other psychological and physical disorders. The technique focuses on current thoughts and behaviors, enabling the individual to break negative cycles and develop practical strategies for long-term change. Not everyone is suitable for this treatment, but the structured, practical approach does provide a useful alternative for those looking to manage and improve their mental well-being.
