Cognitive Behavioural Therapy (CBT)

CBT stands for Cognitive Behavioural Therapy. It is a type of psychotherapy or talk therapy that focuses on identifying and changing unhelpful thought patterns and behaviours that contribute to emotional and psychological difficulties. The main idea behind CBT is that the way we think, and act can affect how we feel.

The central concept of CBT is that our thoughts, feelings, and behaviours are interconnected, and by changing our thoughts and behaviours, we can effectively influence our emotional well-being. CBT is based on the idea that certain thought patterns and behaviours can contribute to and maintain mental health issues such as depression, anxiety, phobias, and other psychological difficulties. This is because we adopt coping strategies that seem helpful in the short term but in the long term become unhelpful and keep the problem going leaving us stuck in a vicious cycle.

CBT is about helping you recognise those unhelpful thought patterns and cycles that are causing problems in your life. I will work with you to challenge unhelpful thoughts and give you tools and strategies to break free from those cycles so you can feel better. But CBT is not just a quick fix, it's like a crash course in building life skills. So, even after you finish therapy, you'll have the know-how to handle difficulties that come your way in the future. 

When people feel empowered, understood, and validated, it can be a game-changer. And that's exactly what CBT offers. It empowers individuals by helping them shift their perspectives and find more enjoyment in their lives. It's powerful to witness the positive effects that therapy can have in transforming lives. CBT shows you evidence-based tools and strategies to help you cope with your symptoms, gain confidence in yourself and help you reclaim your life again.

CBT can help you to: 

• Understand how unhelpful thinking patterns and beliefs affect what you do and how you feel 
• Learn evidence-based strategies to cope with feelings of anxiety, low mood and overwhelm 
• Equip you with the tools to deal with the stresses of parenting after therapy has ended 
• Rediscover who you are and enjoy your life  

CBT is a structured and goal-oriented approach to therapy. Here's what it typically involves:

1. Assessment: I start by getting to know you and understanding your concerns and difficulties. I’ll gather information about your thoughts, emotions, behaviours, and life experiences to identify patterns that may be contributing to your current issues. 
2. Goal Setting: Together, we'll establish specific and achievable goals for therapy. These goals will guide the focus of your sessions and help track your progress. 
3. Identifying Thoughts and Beliefs: CBT looks closely at your thought patterns and beliefs. You'll learn to recognise negative or irrational thoughts that may lead to distressing emotions and behaviours. 
4. Challenging Thoughts: Once negative thoughts are identified, I will help you challenge and reframe them. The goal is to replace them with more realistic and balanced thoughts, which can lead to a change in how you feel and behave. 
5. Behavioural Strategies: CBT incorporates behavioural techniques to address problematic behaviours that may be contributing to your difficulties. I may encourage you to engage in certain activities or exercises to promote positive changes in your behaviour at your own pace. 
6. Exposure and Desensitisation: For specific anxieties, CBT may involve exposure therapy. This means gradually and safely facing feared situations to reduce anxiety over time. 
7. Homework Assignments: Outside of therapy sessions, we’ll set homework assignments together to practice the skills learned during therapy. These assignments reinforce the therapeutic work and help you apply what you've learned to real-life situations. 
8. Monitoring Progress: Throughout the therapy process, your progress will be regularly monitored and reviewed. This allows us to assess how well the techniques are working and make any necessary adjustments to the treatment plan. 
9. Relapse Prevention: Towards the end of therapy, you'll learn techniques to maintain the progress you've made and develop strategies to cope with future challenges effectively. 

CBT is typically a time limited therapy, but the number of sessions can vary depending on your specific needs and the complexity of the issues you are facing. The ultimate aim of CBT is to equip you with the skills to become your own therapist, empowering you to manage your difficulties effectively even after therapy has ended.