What is Cognitive Behavioural Therapy (CBT)?
Cognitive Behavioural Therapy (CBT) is a widely used, evidence based form of psychotherapy that focuses on identifying and changing unhelpful thought patterns, emotions and behaviours. It is rooted in the concept that our thoughts, feelings and behaviours are interconnected and that altering negative thought patterns can lead to improved emotional and behavioural outcomes.
Core Principles:
- Congnitive Reconstucturing: Identifying and challenging distorted or negative thoughts (eg catastrophising) and replacing them with more balanced and constructive ones
- Behavioural Activities: Encouraging positive actions and behaviours to break patterns of avoidance or inactivity
- Skill Building: Developing problem-solving, stress management and coping skills to handle challenging situations
Common Techniques
- Journaling: Tracking thoughts and emotions to identify triggers and patterns
- Thought Records: Examining the evidence for and against negative thoughts
- Exposure Therapy: Gradual exposure to fears to reduce avoidance and anxiety
- Relaxation Techniques: Practising mindfulness or progressive muscle relaxation
Applications:
CBT is effective for a range of mental health conditions, including but not limited to:
- Anxiety disorders (e.g generalised anxiety, panic disorder and social anxiety)
- Depression
- Post-traumatic stress disorder (PTSD)
- Obsessive-compulsive disorder (OCD)
- Phobias
- Eating disorders
- Sleep disorders such as insomnia
- Chronic pain
- Stress
- Substance use disorders
CBT is one of the most extensively researched forms of psychotherapy and is recognised as highly effective, particularly for anxiety and depression. It equips individuals with lifelong tools to manage thier mental health.