You can't get to your future,
while your past is still present.
Cognitive Behavioural Therapy
What Is It?
The key principle behind Cognitive Behavioural Therapy (CBT) is that our thought patterns can affect our emotions, which can affect our behaviours. Basically, our negative thoughts can lead to our negative actions.
CBT is a talking therapy that empowers a person by placing themselves as the counsellor, giving them the tools to help them better understand the way they are currently thinking and behaving. It is a structured and usually short term process, that takes gradual steps towards changes in behaviour. Working progressively towards a larger goal by applying ‘bite-sized’ and achievable goals, the process seems less daunting and the goals easier to achieve.
CBT does not interpret our unconscious motivations; it does not dwell on our past experiences and emotions, but focusses on the thinking and behaviour patterns we currently have, and how we can cope with our 'here and now' life challenges and events, by changing our maladaptive thinking and behaviour, giving us the tools to deal with real life problems.
It brings our thoughts and beliefs into the current focus of attention. It leverages the powerful link between our thoughts, emotions, and behaviour. A solution-focussed model of understanding of self-evaluation, CBT works best with specific concerns rather than more complex mental health issues. By focussing less on our past issues or traumas, it is very much based on the ‘here and now’ situation, concentrating more on the ways we can improve our current state of mind by focussing on changing our behaviour and irrational beliefs, rather than trying to find the root cause of the problem. ​
CBT sessions are usually accompanied with homework, don't worry, none of it is difficult. The homework will be helpful Therapy Tools for you to work through before your next session, or to use after the counselling relationship has come to an end.
CBT can help people suffering from issues such as stress, anxiety, grief, depression, PTSD, and much more. However, it may not benefit people suffering with severe phobias, and complicated and complex mental health issues.
How Does CBT Work?
CBT aims to help us become aware of when we make negative interpretations, and of behavioural patterns which reinforce our distorted thinking, by developing alternative ways of thinking and behaving, reducing our psychological distress. It encourages a thought process that is more balanced and realistic by ‘re-framing’ these irrational beliefs and unhelpful behaviours in a more positive way, leading to more rational beliefs and helpful behaviours, eventually leading to a ‘happier you’.
Emotional and behavioural problems are the consequences of incorrect learned patterns of thinking and behaviour. CBT helps to change this by learning decision-making and problem-solving skills to develop new patterns of thinking and behaviour. When we think negatively about something, we feel negatively about it. Intense fear and doubt can overwhelm us and can occupy our minds. Thoughts of not being good enough, not being worthy of something or someone can create irrational and negative fears. Faulty thought patterns are based on false logic and irrational thinking, CBT helps to challenge our irrational thoughts and replace them with rational ones. When these irrational thoughts and fears arise in our mind, we have limiting beliefs that lie beneath. These beliefs are the essence of the root of their negativity. If we are influenced by and trust our limiting beliefs, we give our negative thoughts undue power. Negative thinking can destroy our confidence and our ability to allow our strengths to grow.
Together, our goal with CBT is to get you to that "light bulb" moment. A moment when something switches on in your mind, a break through with your thoughts. It may be a moment of clarity, a brand new idea, or a sudden realisation about something you haven't been able to see or figure out yet. It will give you a new understanding, helping you to reflect on issues that before that moment, you just couldn't understand or explain. This insight will improve your self-awareness, help you to gain a clearer understanding of your thoughts, feelings, emotions, and behaviours, leading to your personal growth and healing.
The course of treatment usually lasts on average for 6 sessions, however, this can be more or less, depending on the person and their concerns.
Contact me if you would like to learn more about how we will work together as a team with CBT.
