Cognitive-Behavioural Therapy (CBT) is considered to be one of the most rapid therapies there is when it comes to getting quick results.
It is both brief and time-limited in comparison to other types of therapy.
CBT is based upon the idea that our thoughts, not external events like people or situations, are actually the cause of our feelings and behaviours.
It is the most widely researched and empirically supported psychotherapeutic method.
The fundamentals of CBT is the cognitive model in which cognition is used to outline:
- Core Beliefs
- Dysfunctional Assumptions
- Negative Automatic Thoughts (NAT)
- Build resilience to NAT’s
How does CBT work?
- We help you identify trigger points and situations which you perceive as threats.
- We will work together to break down your problems into separate parts: the situation, thoughts, physical feelings and actions.
- We will analyse your thoughts, feelings and behaviours, deciding if they are unrealistic or unhelpful and determine the effect they have on you.
- Your therapist will take you through tools and strategies which you can put to practice in your everyday life.
Up to 70% of people having received CBT do not relapse.
What are the benefits of CBT?
- Creates a positive thought management process challenging UNHELPFUL and LIMITING thoughts.
- Helps you understand triggers of behaviour and reactions.
- Replaces faulty beliefs.
- Implements change to social behaviours.
- Teaches you to set problem solving goals.
- Helps you to see things from another perspective.
- Challenges unhelpful and limiting thoughts
Where are the sessions held?
- The location depends upon the individual and the Employer (if sponsored by the business).
- Ideally these sessions should be offsite to avoid any stigma or concerns by peers or line management. It also provides a safe place to talk and be listened to.
- It should be in a place where the individual can be comfortable knowing they are in a safe place and that it is private.
- The duration of the sessions are 50 minutes.
- Whilst we do offer remote sessions, having a one to one session with the therapist is invaluable.
Taking CBT Sessions
CBT focuses on changing a person’s thoughts and actions. In turn, this changes their feelings and behaviours. There is always a reason someone is coming for CBT treatment, so this is what we need to establish at the very beginning.
Evaluate what is wrong and what their current cognitive process is. CBT is a goal orientated therapy which means asking them to identify what’s wrong with the way they are approaching their current goals and what they believe is ‘wrong’ with how they’re feeling and behaving.
Work with and encourage them to explore their experience differently. Many people come to CBT practitioners with a focus on the negative. Once they have become aware of their issues, they become more aware of the personal consequences of their habits and attitudes and spend time thinking about their problem. During this step, we help them to manage their indecisiveness and mixed emotions about themselves and consider the possibility of changing. We do not want to make the negative emotions go away, but help them look at their circumstances, identity, goals and situation from an alternative perspective to re-evaluate themselves.
3. Skills Acquisition
We help them learn to deal with issues, for example: examine thoughts and beliefs, exploring which ones are logical and which are fear-based. We want them to be able to take away the tools they need to help themselves in the future which means we teach them what techniques we are employing when working with them. This means someone can monitor their thoughts, ask themselves meaningful questions to improve their communication and challenge their own perceptions.
4. Skills Consolidation
This is where the principles are applied. Moving towards that which we have been preparing, requires boldness and an enormous commitment of energy. This stage requires them to leave their comfort zone behind and embrace the uncertainty that accompanies a step into the unknown. Deciding to change is one thing, and it is another thing taking action steps towards making change happen.
Working with them until the new skills become a habit and routine. This is where the new processing skills we have been teaching them (such as the ABCDE model) become habitual to them. This part of the process demands grit, patience, perseverance, persistence and hard work.
This character developing stage of change is likely to fail unless they are taking charge of the process and are willing to accept relapses, setbacks and successes equally. Whilst taking action is an incredible first step, old habits will find a way back into their lives. They will need to set goals, continue with their homework, follow their blueprint to recovery action plan and establish their priorities.
Whilst we cannot control the thoughts that pop into our minds, we can control what we focus on
Address any issues that arise and evaluate for growth/progress/regression. Around a month after their final session, we will give them a phone call to check in on them to see how they are progressing on their own.
In cases of relapse, we may want to bring them back to another series of sessions to the re-conceptualisation stage to allow them time to reflect, adapt, adjust, figure out what went wrong before re-entering the action stage once again.
Change can be a complicated process and committing to positive changes can be laborious and stress-inducing, but we need to remember that the pain of change, is still less than the pain of remaining the same.
Change is an inevitable part of life and the potential benefits can be huge. If we plan carefully and build a solid foundation for change, implementing change can be far more comfortable, with increased chances of success.
Get In Touch
If you would like to find out more about how we can help you or your business through cognitive behavioural therapy or if you have any general inquiries: