Cognitive Behavioural Therapy (CBT): Will It Work For Me?
If you’ve heard of any therapy, it’s probably Cognitive Behavioural Therapy (CBT). It’s the most available therapy model available on the NHS, and some have argued it’s the most effective. But what exactly is CBT, and is right for you?
What is Cognitive Behavioural Therapy (CBT)?
Cognitive Behavioural Therapy, often abbreviated as CBT, is a psychotherapeutic approach that addresses the unhelpful emotions, behaviours, and thought patterns in individuals. By targeting negative thought patterns, CBT helps in treating a wide range of mental health issues including anxiety, depression, PTSD, and more.
How does CBT work?
CBT operates on the premise that our thoughts, feelings, and behaviours are interconnected. Negative thought patterns can lead to negative feelings and behaviours. Thus, by identifying and challenging these negative patterns, one can initiate a positive change in feelings and behaviours.
Steps in CBT include:
Identification: Recognize the negative thought patterns and behaviours.
Challenge: Understand why these patterns exist and challenge their validity.
Replacement: Replace negative thoughts with more positive, realistic ones.
The Role of Behavioural Experiments in CBT
Behavioural experiments are a key part of CBT. They involve clients testing out their beliefs or assumptions in real-world scenarios to gather evidence. This process aids in:
Confronting Fears: Clients face situations they usually avoid, helping them overcome fears or phobias.
Gathering Evidence: By putting beliefs to the test, clients can discern if their thoughts align with reality.
Developing New Perspectives: Post-experiment reflections often pave the way for fresh viewpoints and a deeper understanding of oneself.
Benefits of Cognitive Behavioural Therapy
Evidence-Based: CBT is backed by extensive research and is considered an evidence-based treatment.
Short-Term: Unlike some therapies that can last indefinitely, CBT is usually a short-term treatment.
Skill Development: CBT equips individuals with practical skills to manage their mental health better.
Who can benefit from CBT?
CBT has an evidence base for many presentations including:
Depression
Anxiety
Phobias
PTSD
Obsessive-compulsive disorder (OCD)
In my clinical experience, people with anxiety, or who want to be taught some active coping strategies to reduce distress quickly tend to be the most suitable of all for CBT. However, many people who don’t fit these categories can and do benefit.
CBT backlash
Cognitive Behavioural Therapy (CBT) has, in recent years, faced some criticism. Some have argued that it has only done so well in research because it narrowly focus on “symptoms” to the detriment of a holistic approach to wellbeing. It’s also just not what most people expect therapy to be like – having perhaps hoped for someone who will listen to them talk about whatever is on their mind that week. As a result, there's been a surge of interest in therapies that delve deeper into trauma, relationships, and emotional experiences, such as Eye Movement Desensitization and Reprocessing (EMDR) and Cognitive Analytic Therapy (CAT).
In conclusion
Cognitive Behavioural Therapy is an effective, research-backed method. In my clinical experience, it can be particularly helpful for anxiety, and to learn coping strategies that can be applied to your life right now. Ultimately, we know that all therapeutic models are broadly similar in efficacy, and that outcomes are best predicted by a good quality relationship with an empathic therapist, and an approach that personally feels right to you. The best way to find out if CBT is right for you is to try it out with a qualified therapist.