Cognitive Behavioural Therapy (C.B.T)

Introduction 

Cognitive Behavioural Therapy has been shown to be useful for a wide range of mental health problems, either on its own or as part of a wider package of treatments. These include depression, anxiety, eating disorders, schizophrenia, bipolar disorder, obsessive compulsive disorder and many others.

To start with, you need to know that CBT needs a certain amount of effort from you (as do all the 'talking therapies'). It can take a little time but if you stay determined with it you will improve your mental health.

CBT is effective because it helps you to change the way you think so that if you’re depressed you aren’t negative, if you’re anxious you become calmer etc. The beauty of this treatment is that it gives you the tools to constantly work with in your head (it’s kind of like a handy toolbox that goes everywhere with you) so that if the problem should ever come back you know how to beat it.

Some people will need to take medication as well as undergoing this treatment. Occasionally the mental illness can be too severe for CBT so it cannot be used until your health improves. A few people find they cannot use it at all but there are alternatives which are equally helpful.

What is CBT? 

How we think affects how we feel and behave. CBT is a therapy that helps you think in a different way so that you feel better. It is based on the idea that your thought patterns are part of the reason you feel the way you do, it breaks your thought cycle and teaches you how to think in a way that will make you feel better.

Have you ever wondered why some people are very happy and positive whilst some are depressed and negative, even if their situations are the same? And why some people have fears like flying yet others love it? It’s mostly because they think differently from each other! You too can learn to think in this positive way as well, eventually without even having to try.

CBT focuses on the ‘here and now’ and helps you change the way you think and the way you behave to make you feel better. This is achieved by gaining an understanding of how your thoughts affect your feelings and behaviour. CBT is more effective if you can see yourself improving though your 'minds-eye'.

A Basic Example of CBT for Anxiety

If you have a fear of flying, when you think about getting on a plane you may get a nervous feeling rush through your body, you may see images in your head of the plane crashing, bumping around or you embarrassing yourself on the plane. You may be saying things in your head like “I can’t do it, I might die and I don’t want to panic.” CBT would teach you to take that situation and change it. For example, when you see the images of the plane crashing, you would be able to stop that thought and see the plane flying smoothly with everyone aboard being calm and happy. As you are seeing this positive image you would say in your head “I feel completely calm and I love flying, it is fun and relaxing.”

This may seem a little strange, possibly unbelievable, but it truly works if you continually practice it. Eventually it will become a learnt behaviour and you will do it automatically, you will only see the plane flying smoothly and you will feel much more comfortable about it.

What Does it Involve?

Initially you will need to perform CBT after every negative thought so be prepared for a little hard work, but you'll get there! So as soon as you think a negative thought, stop yourself and replace it with a positive thought as shown in the example above

You should obtain CBT guidance from a clinical psychologist who you can get through your doctor or via our Therapist section. The amount of sessions required will depend on whether your problem is mild, moderate or severe.

How Effective is CBT?

CBT can be very effective for helping many people with mild to moderate problems. As part of a 'package' with other treatments it can also be useful for severe mental illness .

Are There Any Side Effects to CBT? 

There appear to be very few, it's usually a very effective treatment. If you are unsure, make sure you speak to your therapist about any symptoms you are experiencing, physical as well as psychological ones.

Things You Need To Know

You need to stay determined with this treatment and keep doing it. It can take a little time to get going but most people start to notice a difference within 3 months. From then on, if you keep working at it you will improve significantly. Generally CBT is helpful to most people.

Exceptions

Occasionally people can be too ill to use CBT or similar therapies and may have to wait for an improvement. This is the same for all other therapies, including medicinal drugs; some people can use them, others cannot. So while CBT will work for a lot of people it does not work for everyone.

Who Does CBT?

Many mental health professionals can perform CBT that will work for most people. However, some professionals can be trained to a higher level than others and would be more appropriate for those with more difficult problems.

Check out our Therapist section to find a CBT practitioner near you, and why not Chat to a Buddy in the meantime.

Don’t give up, we know you can do it!