CBT

Cognitive Behavioural Therapy (CBT) is a widely used psychological approach that focuses on the interconnectedness of thoughts, feelings, and behaviours. It posits that unhelpful thinking patterns and actions contribute significantly to emotional distress and psychological difficulties, such as anxiety, depression, and panic attacks. The main aim of CBT is to equip individuals with practical skills to identify and change these unhelpful patterns, leading to an improvement in their emotional state and overall well-being.

Historically, CBT developed from earlier behaviour therapy, which emerged in the mid-1950s and concentrated on modifying observable behaviours to alleviate symptoms. Over time, it became apparent that a person’s individual thoughts also played a crucial role in their experiences, leading to the integration of cognitive aspects alongside behavioural techniques.

Key aspects of CBT often include:

• Identifying Negative Thoughts: It helps individuals become aware of automatic thoughts, which are rapid and often unconscious interpretations of situations. These thoughts can trigger emotional and physical responses. Techniques such as thought records or journaling are commonly used for this self-monitoring.
• Challenging Distorted Thinking: CBT operates on the principle that it is a person’s interpretation of a situation, rather than the situation itself, that largely determines their emotional reaction. It teaches individuals to evaluate their thoughts for common distortions, such as catastrophising (anticipating extreme negative outcomes) or overestimation of probability (believing unlikely negative events are highly probable). The goal is not to force positive thinking, but to foster more realistic and balanced perspectives.
• Behavioural Experiments and Exposure: This involves gradually exposing individuals to situations or stimuli they fear, either through imagination or in real-life settings. The purpose is to test out new ways of responding and to learn that feared outcomes may not occur, or that anxiety can be tolerated. This helps to reduce avoidance behaviours.
• Goal Setting: Therapy typically begins with setting clear, measurable, and achievable goals. These goals help to provide a structured path forward and enable individuals to track their progress in moving towards a desired future.
• Skill Development: CBT often includes training in practical skills such as assertiveness, which helps individuals express their needs and feelings respectfully, improving communication and reducing interpersonal stress. It encourages the use of structured communication, often involving three steps: understanding the other person’s problem, stating one’s own thoughts or feelings, and suggesting a workable compromise.
• Problem-Solving: Clients learn structured approaches to problem-solving, which can involve breaking down overwhelming challenges into smaller, manageable steps and identifying actionable solutions.

CBT is a time-limited and structured approach, often empowering individuals to become their own “anxiety coach” or “therapist” by applying the learned skills in their daily lives to manage and overcome their difficulties.