Cognitive Behavioural Therapy is one of the most scientifically supported psychotherapies 

Cognitive Behavioural Therapy, often called CBT, is based on the idea that thoughts, feelings, and behaviours are interconnected even when we don't realise it. The cognitive aspect is about your thoughts and focuses on developing more balanced, helpful thinking patterns. The behavioural aspect focuses on adapting what you do to be more in keeping with how you want to live. Together, the cognitive and behavioural changes can lead to less stress and a more fulfilling life. More recently, CBT has also included Mindfulness.

WHAT DOES COGNITIVE BEHAVIOUR THERAPY LOOK LIKE IN PRACTICE?

The behavioural aspect: Changing what you do by identifying and changing existing unhelpful patterns. Doing this gradually increases your confidence by showing yourself that you can do more than you think and that you can do some of the things you fear.

Finding out which things help keep negative feelings at bay and helping find ways to do more of those things.

Exploring new, increasingly comfortable ways of communicating with others.

The cognitive aspect: Changing the way you think about things and challenging thinking may worsen the problem. Common examples of what we all do, but that isn’t always helpful, are:

Catastrophising – thinking things are worse than they actually are and often missing the good bits along the way.

Black-and-white/all-or-nothing thinking; an inability to see the grey or the compromise.

Perfectionistic thinking can lead to paralysis. Remember, imperfect action always beats perfect inaction.

Jumping to conclusions means we skip straight to what is usually a negative view.

The Mindfulness aspect: More and more therapists are incorporating Mindfulness techniques into CBT. Mindfulness can help you learn to pay full attention to your thoughts, feelings and experiences and put you in a better position to respond to them helpfully rather than reacting habitually. Learning and then practising the techniques takes time; it’s a journey. For CBT to be effective, you need to be open and honest with your psychologist about what is working and what isn’t. Remember, you are the expert on what works for you and what doesn’t.

What difficulties is CBT best for?

Research suggests that CBT is effective in treating anxiety, stress, depression, relationship problems, work/career issues, self-esteem problems, anger management, some eating disorders, aspects of trauma, bereavement, phobias, addiction, obsessive-compulsive disorder, sexual difficulties and psychosis.