What is Cognitive Behavioural Therapy?

Often the search for a counsellor can be overwhelming as there are so many options and unfamiliar terminology. So, I thought it could be helpful to explore the different approaches to counselling. This series began a couple of weeks ago with “What is Person-Centred Therapy?” which turned out to be a popular blog. This week I thought we could take a dive into Cognitive Behavioural Therapy.

Cognitive Behavioural Therapy, often referred to as CBT, has become a popular approach in the world of mental health. As a counsellor, I have seen first-hand how effective this therapy can be for many individuals seeking to improve their mental well-being. Here, we’ll explore what CBT is, its pros and cons, who can benefit from it, and how to find a suitable CBT therapist.

So, what is CBT? At its core, CBT is a type of talk therapy that focuses on the relationship between our thoughts, feelings, and behaviours. The premise of CBT is that our thoughts influence our emotions and actions. By addressing and altering negative thought patterns, we can create positive changes in our feelings and behaviours.

What Happens in CBT?

CBT is usually structured, goal-oriented, and can be short-term. Many people engage in CBT for a specific number of sessions, working collaboratively with their therapist to achieve their goals. In sessions, you and your counsellor will work together on different activities designed to help you develop your awareness of thinking patterns, challenge these unhelpful thoughts and reframe them into more flexible ways of thinking. Your counsellor may also suggest homework to complete between sessions (don’t panic! It’s usually practicing what you’ve learned). This hands-on approach can make therapy feel more actionable and practical, helping individuals develop useful skills they can apply in their daily lives.

The Pros of CBT:

– Structured Approach: Often involving setting specific goals and working systematically toward achieving them which can provide clarity and direction for those who may feel lost or overwhelmed.

– Short-Term Treatment: Those entering into therapy with the hope of seeing results in a reasonable timeframe may find CBT appealing, as its designed to be effective in a relatively short period.

– Empowerment: CBT equips individuals with tools and strategies to manage their thoughts and behaviours which frequently leads them to increased self-confidence and a sense of control over one’s life.

– Wide Applicability: It has been shown to be effective for a variety of issues, including anxiety, depression, phobias, and stress. Its versatility makes it a go-to option for many therapists.

– Evidence-Based: CBT is backed by a substantial amount of research demonstrating its effectiveness, providing reassurance to those considering this form of therapy.

The Cons of CBT

– Time Commitment: While many people benefit from CBT in a short period, it still requires a commitment of time and effort. Individuals must be willing to engage in the process, including completing homework assignments and practicing new skills outside of the counselling room.

– Not for Everyone: Like other approaches, this is not a one size fits all, CBT may not suit everyone. Some individuals may prefer a different therapeutic approach that explores deeper emotional issues or past experiences. It’s essential to find an approach that resonates with you.

– Focus on the Present: Primarily addresses current thoughts and behaviours which may feel limiting for some people, especially if past experiences play a significant role in their current struggles.

– Requires Active Participation: Individuals need to be actively involved in the process to see results. This level of participation can be challenging for those who may feel overwhelmed or unmotivated.

Who Can Benefit from CBT?

Cognitive Behavioural Therapy can help a wide range of people. Whether you’re struggling with anxiety, panic attacks, depression, phobias, stress or relationship issues, this type of therapy can be a great option.

Finding a Cognitive Behavioural Therapist

If you think this type of therapy might be helpful for you, the next step is finding a therapist. In the UK, you can look for qualified counsellors through various organisations, such as the British Association for Counselling and Psychotherapy (BACP), Counselling Directory and Psychology Today. They have a list of counsellors who are trained and experienced in different types of therapy, including CBT (make sure to check their qualifications). I also work in this way so, if you’re interested, please feel free to read a little About Me or click here to contact me.

When you find a counsellor, don’t hesitate to ask questions. It’s important to feel comfortable with the person you choose to talk to. You can ask about their approach, their experience, and what you can expect from your sessions. Remember, this is all about you!

Regularly, you will find counsellors offer a consultation (often free!), use this opportunity to see if you feel comfortable with their style and personality – it’s essential to feel safe and understood. During your consultation, also make sure you discuss your goals and see how the counsellor plans to help you achieve them through CBT.

A Final Thought

Cognitive Behavioural Therapy offers a practical and structured way to address various mental health challenges. Like other approaches, it has its advantages and disadvantages. Many people find it a valuable tool for creating positive change in their lives. If you’re considering CBT, take the time to explore your options and find a suitably qualified counsellor who can guide you on this journey.

If you’re feeling curious or think that CBT could help you, don’t hesitate to reach out for support. You deserve to be heard and understood, and this might just be the perfect place to start.

Still have questions? Feel free to check out my services or FAQs, alternatively you’re welcome to email me and I will do my very best to provide the answers.

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