Cognitive Behavioural Therapy (CBT) is a talking therapy that can help you identify and change negative or unhelpful patterns in your thoughts, feelings and behaviours. But how does CBT work? And what happens during each session? These are the questions I’ll be answering below.
How Does CBT Work?
CBT works on the basis that our thoughts, feelings and behaviours are interconnected. So, for example, when we’re feeling low in mood, we may withdraw from things we would usually enjoy such as meeting up with a friend. Cancelling plans might then lead to a series of unhelpful, negative thoughts about ourselves, others, or the world in general.
CBT draws your attention to this interconnection. It focuses on problems affecting you in the here and now, helping you identify, challenge, and change things that may be preventing you from moving forwards with your life. It’s a collaborative process where you and your therapist work together as a team.
Ultimately, CBT aims to help you deal with overwhelming problems in a more positive way by breaking them down into smaller parts. You’re shown how to change these negative patterns to improve the way you feel.
Is CBT Right for Me?
CBT has been shown to be an effective treatment for a number of common mental health concerns. These include:
• Depression
• Generalised Anxiety Disorder
• Social Anxiety Disorder
• Health Anxiety
• Low self-esteem
• Obsessive Compulsive Disorder (OCD)
• Post Traumatic Stress Disorder (PTSD)
• Specific phobias (E.g., dogs, heights, needles)
• Agoraphobia
• Panic Attacks
• Stress
In my experience, almost everyone can benefit from CBT. It is most suited to individuals or groups who are motivated to make changes and it’s ideal for those who want the support of an expert to achieve this. You must be open to working collaboratively with your therapist.
You’ll be taking a journey of discovery together and you’ll only ever get out what you put in.
Who is it Not For?
CBT is not suitable for people with complex mental health problems who require a multidisciplinary, team-based approach.
As CBT is a practical, goal-oriented psychotherapy, it won’t be the right choice for someone who is simply looking to ‘offload’. It requires input from you as well as your therapist, so it may not be the best option if you struggle with introspection/being challenged and are looking for a ‘magic wand’ approach.
What Happens During a CBT Session?
The CBT process begins with an initial assessment. This can take one, two or more sessions, depending on your individual requirements. During these sessions, you will have the opportunity to tell your story. I will ask you some questions about the problems you’re currently experiencing to establish a shared understanding of your concerns and how I may be able to help.
For example, I may ask things like:
• What has brought you here at this time?
• What sort of impact is that having on your life?
• How long has this been a problem?
• What are your goals for therapy?
• How will you know you have reached your goals?
• How would you like to be feeling by the end of our therapy together?
Once we’ve established your objective and goals for therapy, I will suggest a treatment plan.
Part of this will be to map out a written understanding of how your own individual situation, thoughts, feelings and behaviour may be impacting your life. This will give us an agreed, shared understanding of the things that are maintaining how you’re feeling at the moment.
We’ll then move on to treatment. Each session will look a little something like this:
• Agenda Setting
First, we’ll make a brief plan of what you would like the session to cover. The items on the agenda should be consistent with your previously agreed treatment goals.
• Homework Review
We’ll then review any tasks you have been working on since your last session. This will include progress, learning points and troubleshooting.
• Main Session Focus
This part of the session will focus on things like identifying and challenging negative thoughts, making behavioural changes, weakening unhelpful beliefs or assumptions, and learning new coping strategies. It also tends to include some discussion around progress so far.
• Homework Setting
Before the end of the session, we’ll set a new homework task designed to further enhance your learning and overall progress. This is usually directly linked to the work we’ve done together in session.
• Session Close
We’ll close the session with questions and a quick summary of any key learning points.
Find Out More
I would be honoured to support you on your journey towards emotional wellbeing. Please get in touch to learn more about CBT and the other services I provide.
