What Is Cognitive Behavioural Therapy?

As our understanding of mental health has developed, so have our methods of therapy. Today, there are countless types of therapy, each employing a different approach to overcoming obstacles in your well-being. This, no doubt, is a good thing, and it’s a far cry from the limited and often harmful treatment methods of the 20th century. However, with so many therapeutic approaches, it can be difficult to know which suits your circumstances best. In this article, we’re going to be taking a closer look at cognitive behavioural therapy (CBT). We’ll explain what it is, how it works, and who it can support. So, if you’re wondering, ‘What is cognitive behavioural therapy?’ you’re in the right place.

What Is Cognitive Behavioural Therapy And How Can It Benefit Me?

CBT is one of the most common types of therapy available today. In 2021, nearly 2 million CBT appointments were booked in England alone. These figures are expected to continue rising as more people are accessing therapy than ever before. From diminishing stigmas to a rise in online therapy, there are many factors behind this therapeutic revolution, and CBT is right at the forefront of it.

• How Does CBT Work?
• How Long Does CBT Last?
• What Are The Types Of Therapy?

How Does CBT Work?

CBT is a form of talking therapy. There are dozens of talking therapies, but CBT distinguishes itself by focusing on current challenges rather than past experiences. It’s about learning helpful ways of thinking and reactions to everyday situations. By changing the way you think, you can develop healthy thought patterns and start feeling better. Your therapist will help you set goals for what you want to change and teach you to identify the links between your thoughts, actions and feelings.

CBT has been found to help with a wide range of mental health conditions and harmful mindsets, including the following:

• Depression: Helps an individual change negative thought patterns and behaviours that contribute to their depression. Introduces more balanced and realistic thoughts helps reduce the intensity of negative emotions.
• Anxiety: Focuses on identifying, challenging and changing unhelpful cognitive distortions and behaviours that contribute to anxiety. Often involves exposure therapy to place individuals in their feared situation in a controlled manner.
• Eating disorders: Addresses the underlying cognitive factors contributing to unhealthy eating habits and body image issues. Can involve building a strong support system for increased accountability.
• Obsessive-compulsive disorder (OCD): Addresses intrusive thoughts and repetitive behaviours that characterise OCD. Behavioural experiments are conducted to test the necessity of compulsions.
• Post-traumatic stress disorder (PTSD): Identifies and challenges distorted thoughts brought about by traumatic events. Helps restructure and reframe trauma-associated thought patterns.
• Bipolar disorder: Helps manage symptoms of bipolar disorder, reduce relapse frequency, and improve overall functioning through cognitive restructuring.
• Psychosis (including schizophrenia): Provides individuals with a better understanding of their psychosis symptoms and helps reduce the stress associated with them.
• Sleep difficulties: Addresses thoughts, behaviours, and lifestyle factors that contribute to insomnia and other sleep problems. Methods like stimulus control can strengthen the connection between the bedroom and sleep.
• Stress: Helps individuals identify stressors and develop practical coping strategies. Addresses perfectionism and introduces relaxation training.
• Anger: Highlights anger triggers and irrational thoughts. Encourages individuals to challenge these thoughts and reframe them.
• Low self-esteem: Builds self-compassion in the place of ingrained negative beliefs. Helps reduce avoidance behaviours out of fear of failure or judgment.
• Physical health problems, like pain and extreme tiredness: Increases understanding of pain perception and develops coping techniques.

CBT sessions can be carried out one-on-one with a therapist or in groups with other people in a similar situation to you. Therapy can take place in a clinic, a setting relevant to your specific circumstances, or your home. Your CBT therapist can be any healthcare professional who has been specially trained in CBT, such as a psychiatrist, psychologist, mental health nurse or GP.

Usually, the first few sessions are spent making sure CBT is suitable for your circumstances and getting you comfortable with the process. Your therapist will ask questions about your life and background before discussing what you’re struggling with and establishing your well-being goals. As the sessions progress, your therapist will target specific areas of your problem and reframe negative thought patterns. Those going through CBT are often asked to keep a diary to track their progress. At each session, you’ll discuss how you’ve been implementing the changes and what they feel like. One of the most significant benefits of CBT is that you can continue to apply the principles you’ve learnt long after your therapy has concluded, reducing the likelihood of your symptoms returning.

How Long Does CBT Last?

The duration of CBT depends on a range of factors, including the type of issue being addressed, the severity of the condition, and the individual’s progress during therapy. Generally, it’s considered a short- to medium-term therapy, meaning it lasts between 6-20 sessions. Mild issues like stress management and procrastination are often resolved within 6-12 sessions. However, more severe problems like PTSD and depression are likely to require 12-20 sessions. Sessions typically last 45-60 minutes each.

The CBT timeline will also vary depending on an individual’s therapeutic goals. Those targeting a particular issue, like overcoming a phobia, are likely to require fewer sessions than those looking to tackle broader and more deeply ingrained issues. Additionally, co-occurring conditions, like depression and anxiety or an eating disorder and OCD, are likely to require more sessions as multiple issues are being addressed.

Progress can vary widely between individuals. Some may achieve their goals faster, while others may need additional sessions to consolidate their learning and changes. So, if you’re considering CBT or are undergoing treatment, try not to put any pressure on yourself to see quick results. Each therapist will adopt a different approach to their CBT sessions. Some opt for an intense short-term approach, while others employ a gradual, long-term strategy. This is likely to be one of the main factors contributing to the length of your treatment.

What Are The Types Of Therapy?

As mentioned previously, significant advancements in society’s approach to mental health have led to the development of countless types of therapy. These treatment methods can be divided into four broad categories, one of which is CBT. Understanding each of these therapeutic types allows you to select one that best suits your goals.

Psychodynamic Therapy

This form of therapy developed from psychoanalysis, a treatment method that investigates the interaction between the conscious and unconscious elements of the mind. During psychodynamic therapy, you’ll explore your emotions, relationships, and thought patterns to better understand your actions. Psychodynamic therapy is usually longer-term than CBT and can often last years. Research has shown it can support a similar range of conditions to CBT.

Behavioural Therapy

Behavioural therapy is rooted in the belief that certain brain behaviours develop from things you learned in the past. It is a focused, action-orientated approach designed to change negative behavioural responses. During a behavioural therapy session, you won’t spend much time talking. Instead, your therapist will walk you through techniques to change thought patterns and reactions that cause distress. This method of therapy can be broken into different subtypes, including:

• Systematic Desensitisation: This is gradual exposure to something you fear. Slowly, it will replace feelings of fear and anxiety with a relaxation response.
• Aversion Therapy: This will help stop or limit harmful behaviours by associating them with something uncomfortable or unpleasant.
• Flooding: Similar to desensitisation, flooding involves facing year fears suddenly rather than gradually. For example, if you’re afraid of dogs, the first step may be sitting in a room full of dogs.

Humanistic Therapy

This method of therapy adopts a more holistic approach by looking at how your worldview affects the choices that you make. It’s based on the belief that you are the best person to understand your experiences and needs. Your therapist will help you work towards the goal of becoming your true self. During humanistic therapy sessions, you will spend time increasing self-acceptance and directing the course of discussion. Like behavioural therapy, humanistic therapy can be divided into subtypes, including:

• Existential therapy: This philosophical therapeutic approach involves questioning big concepts like freedom of choice. Individuals will consider what parts of their lives mean to them and the greater meaning of life.
• Person-centred therapy: This approach is centred around emotional distress caused by criticism or disapproval from others. Therapists offer acceptance, empathy, and guidance as you work on personal growth and positive change.
• Gestalt therapy: This involves looking at unresolved issues and exploring them with role-play or visualisation.

Prioritising Your Mental Health

It’s clear to see how CBT has helped transform the well-being of millions worldwide. It gives individuals a safe space to speak their minds and make sense of their thought patterns, allowing them to develop healthier ways of thinking. If you’re considering CBT or any other type of therapy, explore your options on the LADZ app. With an unrivalled network of mental health professionals and an extensive catalogue of informative articles, you’re sure to support relevant to your circumstances.