What is Cognitive Behavioural Therapy (& Is it Right for You)?
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Of all the different types of therapy to choose from, Cognitive Behavioural Therapy (or CBT) is probably one of the best-known options. Still, misconceptions exist about what CBT is, how it works, and when it is most useful for patients.
We’ve used CBT to help a diverse range of patients identify negative thoughts so they can turn them into positive habits and experiences. Find out more about CBT below, and feel free to contact us if you have further questions about whether this well-researched approach to therapy could help you or someone you love.
What is Cognitive Behavioural Therapy?
Cognitive Behaviour Therapy is a structured and directive type of therapy aimed at altering negative thoughts. CBT argues that changing negative thoughts can help bring about positive feelings and behaviours.
A CBT therapist will help you develop skills to identify your errors in thinking—known as cognitive distortions—and assist you in replacing these thoughts with more positive ones.
A Brief History of CBT
The roots of CBT stretch all the way back to ancient Greece, where stoic philosophers such as Epictetus theorized that logic and reason could help overcome emotional challenges. But it wasn’t until much more recently that CBT took on a form we’d recognize today.
Behaviour therapy experienced a boom during the start of the 20th century. This approach to therapy looked at how a person’s mental state or environment could affect their learned behaviours. Later, in the 1960s, cognitive therapy emerged and examined the links between an individual’s thoughts, feelings, and actions.
By the 1980s and 1990s, these two schools of thought merged into modern CBT. Unlike Freudian psychoanalysis, CBT focuses less on unconscious internal processes and more on actively recognizing unhelpful thought patterns so they can be consciously changed via new habits.
What is the Right Time for CBT?
The right time to seek any therapy differs for each person. However, CBT is often recommended for people who are struggling with:
Phobias
Low self-esteem
Poor communication skills
Unrealistic relationship expectations
Certain neurodevelopmental conditions (including ADHD and OCD)
We often incorporate CBT into our individual, couples, and family counselling services as we find it an effective method to address emotional challenges in a constructive and positive way.
How Does CBT Work?
CBT is a type of short-form therapy, generally taking place over 8–12 sessions. During these sessions, you’ll tell your therapist about situations you find stressful or challenges you’d like to overcome.
Next, your therapist will help you create an action plan to address problematic thoughts and behaviours that might be holding you back from dealing with these problems effectively. The action plan should involve:
Identifying your own unhelpful thoughts or behaviours
Determining the changes you would like to make
Outlining a strategy for implementing these changes
Common CBT strategies include practicing mindfulness exercises, completing worksheets, and keeping journals to track your progress. These activities should be performed between sessions for optimal results, so that you can discuss progress with your therapist during your next session and adjust your goals accordingly.
Is CBT Appropriate for You?
Our psychologists will help determine if CBT is an appropriate path for you. As each person is unique, as are the challenges that we individually face, it’s difficult to provide a blanket “yes, it will work for you” or not.
However, there is considerable research that demonstrates CBT’s overall effectiveness, and our own experiences with our clients has shown us that many people respond positively to it.
FAQs About CBT
Some of the most common questions we get about CBT include:
How will CBT Benefit Me?
Many of our clients who experience CBT report that it provides them with concrete skills they can use to develop control over unhelpful thoughts and behaviours. 50–75% of people using CBT to deal with anxiety and depression find it effective after 5–15 sessions.
Are There Any Risks to CBT?
In general, CBT is extremely low risk for patients. However, some people find that examining their own patterns of behaviour and committing to making changes can be uncomfortable.
It is vital to remember that most worthwhile changes in life require some work, and therapy is no different. Approach your CBT with an open mind, and trust that our therapists are there to provide structure and support throughout the process.
Is CBT Right for Children?
Both children and adults can benefit from CBT. However, children typically require their parents to be involved and offer some degree of support during the process.
If you are considering CBT for your child, make sure you have time to check in with them between sessions and ensure that they’re following their behavioural exercises. You can also offer support by providing them with a positive environment that encourages effective behaviour and gently helping them identify negative thought patterns when you notice them.
See also: adolescent & teen counselling.
Are There CBT Techniques I Can Do By Myself?
The principles behind CBT are already present in many of the tools we use to assess ourselves. From tracking your spending to counting your steps, most modern day self-improvement strategies are rooted in CBT in some way.
At its core, CBT is about paying more attention to the things you do so that you can assess whether or not they help you meet your goals. It’s about living a more aware, purposeful, and ultimately fulfilling life. If that’s something that interests you, you might already be in the perfect place to try CBT for yourself—contact us now for a free 20-minute consultation.
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