What Is CBT Therapy
How CBT Therapy Works.
CBT relies on the idea that your thoughts, emotions, physical sensations and actions are interconnected, and that detrimental thoughts and emotions can lure you into a vicious endless cycle.
The therapy aims to assist us to cope with overwhelming issues in a more optimistic way by breaking them down into smaller components.
CBT Therapy teaches how you can change adverse patterns to enhance the way you are feeling.
Unlike other speaking therapies, CBT deals with our present issues, rather than specializing in past issues.
It utilises practical methods to enhance your frame of mind daily.
Uses for CBT Therapy.
CBT has been proven to be an efficient method of treating quite a lot of totally different mental health problems.
Along with depression and anxiety issues, CBT also can assist individuals with:
- Obsessive-compulsive disorder (OCD).
- Panic disorder.
- Post-traumatic stress disorder (PTSD).
- Eating problems – anorexia and bulimia.
- Sleep issues – such as insomnia.
- Issues associated with alcohol abuse.
CBT can be typically used to deal with individuals with long-term health issues,
- Irritable bowel syndrome (IBS).
- Chronic fatigue syndrome (CFS).
Though CBT cannot cure the physical symptoms, it may assist individuals to cope better with them.
What occurs during CBT classes.
If CBT is advised, you may normally have a session with a therapist once per week or once every 2 weeks.
The course of therapy usually lasts between 5 and 20 classes, with every session lasting 30 to 60 minutes.
Throughout the classes, you will work together with your therapist to identify your issues then break them into their separate elements, corresponding to your thoughts, physical emotions and actions.
You and your therapist will analyse these areas to work out if they’re unrealistic or unhelpful and to find out the impact they have on one another and on you.
Your therapist will then be able to assist you to work out how you can change unhelpful ideas and behaviours.
After understanding what you possibly can change, your therapist will ask you to practise these adjustments in your everyday life and you will talk about how you got on through the subsequent session.
The eventual goal of therapy is to show you to use the skills you’ve learnt throughout therapy to your everyday life.
This should allow you to handle your issues and stop them from having a detrimental effect on your life, even after your course of therapy finishes.
Pros And Cons Of CBT Therapy.
Cognitive behavioural therapy (CBT) may be just as effective as medicine in treating some mental health issues. Alas, it might not be successful or appropriate for everybody.
A number of the benefits of CBT include:
- It might be useful in instances where medication alone hasn’t prevailed.
- It can be completed in a comparatively brief interval of time in contrast with other speaking therapies.
- The highly structured nature of CBT means it can be offered in several different formats, together with, within groups, self-help books and apps (you’ll find mental health apps and tools within the NHS apps library).
- It teaches you helpful and practical methods that can be utilized in everyday life, even after the therapy has ended.
A few of the disadvantages of CBT to think about include:
- You really do have to commit your self to the process to get the most from it – a therapist will help and advise you, however, they need your whole commitment.
- Attending regular CBT classes and carrying out any further work between classes can take up lots of your time.
- Might not be appropriate for individuals with more complicated mental health needs or studying difficulties, because it requires structured classes.
- Entails confronting your feelings and anxieties – chances are you’ll experience initial periods where you are anxious or emotionally uncomfortable.
- It focuses on the particular person’s ability to change themselves (their ideas, emotions and behaviours) – this does not address any wider problems in systems or families that always have a major influence on somebody’s health and wellbeing.
Some critics also argue that as a result of CBT only addresses present issues and focuses on specific issues, it does not tackle the potential underlying causes of mental health situations, similar to those coming from an unhappy childhood.
Finding A CBT Therapist.
You will get psychological therapies, together with CBT, on the NHS.
No, you do not need a referral from your GP.
Sure, you possibly can refer your self on to a psychological therapies service.
Or your GP can refer you when you choose.
If you can afford it, you’ll be able to select to pay for your therapy privately. The price of personal therapy classes varies, however it’s often £40 to £100 per session.
The British Association for Behavioural & Cognitive Psychotherapies (BABCP) retains a register of all accredited therapists in the UK and The British Psychological Society (BPS) has a directory of chartered psychologists, a few of whom specialize in CBT.
- Physical feelings
CBT relies on the concept of these 5 areas being interconnected and affecting one another. For instance, your thoughts about a certain scenario can typically have an effect on how you are feeling both physically and emotionally, in addition to the way you act in response.
How CBT is different.
CBT differs from many other psychotherapies because it is:
- Pragmatic – it helps determine particular issues and tries to resolve them.
- Extremely structured – rather than talking freely about your life, you and your therapist talk about particular issues and set objectives for you to achieve.
- Centred on current issues – it is primarily concerned with the way you think and act now rather than trying to resolve past issues.
- Collaborative – your therapist will not tell you what to do; they will work with you to seek out options to your current difficulties.
Stopping Negative Thought Cycles
There are useful and unhelpful ways of reacting to a scenario, typically determined by how you think about them.
For instance, if your marriage has resulted in divorce, you may assume you have failed and that you are simply not capable of having another meaningful relationship.
This might result in you feeling hopeless, lonely, depressed and drained so you stop going out and socialising. You become trapped in a negative cycle, sitting at home alone and feeling bad about your self. ( This was most definitely me.)
However, rather than accepting this mind-set you can accept that many marriages fail, learn from your errors and move on, and try to feel optimistic about your future.
This optimism might lead to you becoming more socially active and chances are you’ll begin evening classes and develop a brand new circle of mates.
It is a simplified example, however, it illustrates how certain ideas, emotions, physical sensations and actions can lure you in a negative cycle. This negativity can create new situations that make you feel worse about your self.
CBT aims to put an end to negative cycles akin to these by breaking down things that make you feel unhappy, anxious or scared. By making your problems more manageable, CBT will help you change your negative thought patterns and enhance the way you are feeling.
CBT will help you get to a point where you possibly can achieve this by yourself and sort out issues without the help of a therapist.
Exposure therapy is a type of CBT notably helpful for individuals with phobias or obsessive-compulsive disorder (OCD).
In such instances, talking about the situation is not as useful and chances are you’ll have to learn to face your fears in a methodical and structured method via exposure therapy.
Exposure therapy begins with items and situations that trigger your anxiety, however anxiety that you feel you are able to tolerate. You have to to stay in this situation for one to 2 hours or till the anxiety reduces for a prolonged period.
Your therapist will ask you to repeat this exposure exercise up to three times a day. After the first few instances, you may discover your anxiety does not climb as high and does not last for as long.
You may then be prepared to move to a tougher scenario. This process must be continued until you have tackled all of the items and situations you wish to conquer.
Exposure therapy could involve spending six to 15 hours with the therapist or may be carried out utilizing self-help books or a laptop application. You may have to frequently practise the exercises as prescribed to beat your issues.