What is cognitive-behavioural therapy?

Cognitive therapy

Our 'cognitive processes' are our thoughts which include our ideas, mental images, beliefs and attitudes. Cognitive therapy is based on the principle that certain ways of thinking can trigger, or 'fuel', certain health problems. For example, anxiety, depression, phobias, etc, but there are others including physical problems. The therapist helps you to understand your current thought patterns. In particular, to identify any harmful, unhelpful, and 'false' ideas or thoughts which you have that can trigger your health problem, or make it worse. The aim is then to change your ways of thinking to avoid these ideas. Also, to help your thought patterns to be more realistic and helpful.

Behavioural therapy

This aims to change any behaviours that are harmful or not helpful. Various techniques are used. For example, a common unhelpful behaviour is to avoid situations that can make you anxious. In some people with phobias the avoidance can become extreme and affect day-to-day life. In this situation a type of behavioural therapy called 'exposure therapy' may be used. This is where you are gradually exposed more and more to feared situations. The therapist teaches you how to control anxiety and to cope when you face up to the feared situations. For example, by using deep breathing and other techniques.

Cognitive-behavioural therapy - CBT

This is a mixture of cognitive and behavioural therapies. They are often combined because how we behave often reflects how we think about certain things or situations. The emphasis on cognitive or behavioural aspects of therapy can vary, depending on the condition being treated. For example, there is often more emphasis on behavioural therapy when treating obsessive compulsive disorder (where repetitive compulsive actions are a main problem). On the other hand, the emphasis may be more on cognitive therapy when treating depression. 

CBT can help you see how your thoughts and behaviour relate to the way you feel, and how this might contribute to problems in your life. Your therapist will help you find ways to change your thought patterns and behaviour so you can cope with your problems and anxieties better.  CBT cannot remove your problems, but can help you to manage them in a more positive way.

CBT is thought to be one of the most effective treatments for anxiety and depression.

What conditions can be helped by cognitive-behavioural therapy?

CBT has been shown to help people with various condition - both mental health conditions and physical conditions. For example:

• Certain anxiety disorders;
• Depression;
• Eating disorders;
• Obsessive-compulsive disorder;
• Sexual and relationship problems;
• Drug or alcohol abuse;
• Some sleep problems

As a rule, the more specific the problem, the more likely CBT may help. This is because it is a practical therapy which focuses on particular problems and aims to overcome them. CBT is sometimes used alone, and sometimes used in addition to medication, depending on the type and severity of the condition being treated.

What is likely to happen during a course of cognitive-behavioural therapy?

The first session of therapy will usually include time for the therapist and you to develop a shared understanding of the problem. This is usually to identify how your thoughts, ideas, feelings, attitudes, and behaviours affect your day-to-day life.

You should then agree a treatment plan and goals to achieve, and the number of sessions likely to be needed. Typically, a session of therapy is done once a week.

How well does cognitive-behavioural therapy work?

CBT has been shown in clinical trials to help ease symptoms of various health problems. For example, research studies have shown that a course of CBT is just as effective as medication in treating depression and certain anxiety disorders. There may be long-term benefits of CBT as the techniques to combat these problems can be used for the rest of your life to help to keep symptoms away. So, for example, depression or anxiety are less likely to recur in the future. .

What is the difference between cognitive-behavioural therapy and other talking treatments?

CBT tends to deal with the 'here and now' - how your current thoughts and behaviours are affecting you now. It recognises that events in your past have shaped the way that you currently think and behave. In particular, thought patterns and behaviours learned in childhood, However, CBT does not dwell on the past, but aims to find solutions to how to change your current thoughts and behaviours so that you can function better in the future.

CBT is also different to counselling which is meant to be non-directive, empathic and supportive. Although the CBT therapist will offer support and empathy, the therapy has a structure, is problem-focused and practical.

What are the limitations of cognitive-behavioural therapy?

CBT does not suit everyone and it is not helpful for all conditions. You need to be committed and persistent in tackling and improving your health problem with the help of the therapist. It can be hard work. You may be taken 'out of your comfort zone' when tackling situations which cause anxiety or distress. However, many people have greatly benefited from a course of CBT.

How can I get cognitive-behavioural therapy?

Journeys is runnning CBT appointments at our office on Albany Road in Cardiff and at the Graig-Y-Rhacca Resource Centre in Caerphilly.  f you are interested in receiving CBT then please call (02920 692891) or contact us we will work together to arrange a suitable appointment.