The Who Of Cognitive Behavioural Therapy
Cognitive Behavioural Therapy (CBT) was developed in the 1960s by Aaron Beck. Since its conception more than 2,000 studies have scientifically proven the effectiveness of treating a wide variety of mental health conditions. Originally, it was designed to help with depression; however, today it is used to treat several different mental health challenges.
The What of Cognitive Behavioural Therapy
Cognitive Behavioural Therapy (CBT) is by and large recognised as the Gold Standard for mental health intervention. It is a widely used form of talk therapy and action-based therapy that focuses on identifying and changing negative thought patterns and behaviours. It is used to help people capture their automatic negative thoughts so they can challenge and change them. This therapy often comes with a lot of homework to do between sessions where clients are challenged to recognise, record and challenge their thoughts and begin to engage in new behaviours that encourage a new, more positive way of thinking.
The Core Processes of Cognitive Behavioural Therapy
Cognitive Restructuring
Identifying and challenging negative and irrational thoughts (cognitive distortions), and replacing them with more balanced and realistic thoughts.
Behavioural Activation
An increase in engagement in positive and meaningful activities. This helps to combat inactivity and improves mood. It involves scheduling and increased participation in enjoyable activities.
Exposure Therapy
This process is designed to help some individuals face and reduce fear and anxiety related to specific situations and objects. It is thought that gradual exposure to the feared stimuli - either imaginary or real life - helps reduce avoidant behaviour and builds coping skills.
Skills Training
This teaches skills such as problem-solving, social skills and relaxation techniques.
Self-Monitoring
By keeping track of thoughts, behaviours and emotions, it is possible to begin identifying patterns and triggers. Tools such as diaries and journals are used to increase awareness and facilitate change.
The CBT processes work together to create an understanding of the connection between the individual's thoughts, feelings and behaviours. This can allow people to develop healthier ways of thinking and acting.
CBT is particularly good in helping with anxiety disorders such as social phobia, obsessive-compulsive disorder, depression and post-traumatic stress disorder. It is a good all-round approach that can be used alongside other therapeutic devices such as art therapy or somatic therapy. However, it isn't for everyone. Make sure you check out the master blog post of the series here to see what other kinds of therapy might be more suitable for you.
If You Need Extra Support
Australia (Call 000 in a medical emergency)
Beyond Blue - https://www.beyondblue.org.au/ 1300 22 46 36
Lifeline - 13 11 14 or SMS 0477 13 11 14
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Around the World
BetterHelp - https://www.betterhelp.com/
New Zealand - Lifeline - 0800 543 354
USA and Canada - Suicide and Crisis Lifeline - 988 (call 911 in a medical emergency)
UK - Samaritans - 116 123
UK - SANEline - 0300 304 7000
Canada - https://kidshelpphone.ca/ 1800 668 68 68 or text 68 68 68
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