A Beginners Guide to Cognitive Behavioural Therapy (CBT)
15 Apr
A Beginners Guide to Cognitive Behavioural Therapy (CBT)
Written by Aimee Oliveri (Clinical Psychologist & Mental Health Content Creator) in Collaboration with Clarity Health Care
When it comes to seeking help for your mental well-being, it's perfectly normal to have questions about the various therapies available and how they can assist you. One therapy that stands out for its effectiveness is Cognitive Behavioural Therapy, often referred to as CBT. In this article, we will explore what CBT is and how it can be a powerful tool in improving your mental health.
What is Cognitive Behavioural Therapy (CBT)?
Cognitive Behavioural Therapy, or CBT for short, is a widely researched therapeutic approach known for its effectiveness in addressing various mental health challenges, like depression, anxiety, OCD, addictions and more.
The Interconnection of Thoughts, Feelings, and Behaviours
At the core of CBT is the understanding that our thoughts, feelings, and behaviours are interconnected and constantly influencing each other. Imagine them as pieces of a puzzle that fit together, creating a picture of your mental state and actions.
In fact, a core principle of CBT is that our thoughts can have a big impact on the way we feel and behave. We have countless thoughts each day, but we often don't pause to consider whether these thoughts are accurate or beneficial. CBT helps us become more aware of our thought processes and assists us in recognising any untrue, unbalanced or unhelpful thinking patterns.
Identifying Unhelpful Thinking Patterns
Unhelpful thinking patterns are something we all experience from time to time. These patterns can include:
Catastrophic Thinking: Believing the worst possible outcome is inevitable, such as thinking, "Everything will go wrong."
Personalisation: Assuming that events are about you, even when they aren't, like thinking, "They're talking about me."
Mind Reading: Believing you know others' thoughts or motivations, even when you can't be certain, like “He isn’t responding because he is ignoring me”.
Predicting the Future: Projecting outcomes that haven’t occurred yet, like, "I know I'll fail."
For more examples of unhelpful thinking patterns, click here
Challenging and Balancing Thoughts: Cognitive Restructuring
A fundamental skill within CBT is cognitive restructuring. It involves identifying unhelpful thoughts and thinking patterns, and encourages you to question their accuracy by seeking factual evidence, and replacing them with more realistic and balanced thoughts. Let's consider an example:
Find further instructions on how to do cognitive restructuring here
Changing Unhelpful Behaviours: Exposure Therapy and Behavioural Experiments
In the CBT model, it's not just about recognising unhelpful thoughts; it's also about understanding how these thought patterns can influence your emotions and subsequent actions. Once we understand all of these components, we can intervene on all levels. For example, a common behavioural response to anxiety is avoidance. We know that avoidance maintains anxiety. Therefore, part of CBT would be reducing avoidance by confronting anxiety provoking situations.
Imagine a scenario where an individual with social anxiety has stopped participating in social gatherings. As a result, this person experiences persistent feelings of loneliness, isolation, and a sense of inadequacy.
Thought: "I'm certain I'll have a bad time."
Emotion: Anxiety, Fear
Behaviour: Choosing to stay home (Avoidance)
In the context of CBT, a therapist would utilise behavioural methods, including exposure therapy and behavioural experiments, to support this individual by gradually reintegrating them into social situations, whilst simultaneously helping them adopt more constructive thought patterns and behaviours, ultimately aiding the individual in regaining comfort within social environments.
CBT and Mental Health
CBT is not only effective for addressing specific issues; it can also enhance your overall mental health. By becoming more aware of your thoughts, emotions and behaviours, you can gain a better understanding of yourself. This knowledge empowers you to make positive changes in your life, reduce stress, and enhance your overall mental well-being.
In Summary
Cognitive Behavioural Therapy (CBT) is a valuable tool in improving mental health. It helps us become more aware of our thoughts, understand how they influence our emotions and behaviours, and make positive changes in our lives. Whether you're dealing with specific mental health challenges or simply want to enhance your overall well-being, CBT is beneficial.
If you are struggling with your mental health, our mental health clinicians at Clarity Health Care are trained in a range of therapies including CBT, and can assist you.
Please contact Clarity Health Care here for guidance on booking an appointment with one of our mental health clinicians.