Cognitive behaviour therapy

What is CBT (Cognitive Behaviour Therapy)?

CBT is a type of short- to medium-term talking therapy (sometimes called psychotherapy).

The main principles underpinning CBT are that: 1) there are links between what we think, how we feel (emotionally and physically) and what we do; and 2) developing extra or different ways of responding to and thinking about upsetting or challenging events or memories, can improve mental health and emotional wellbeing, day-to-day functioning and quality of life.

Good CBT is not about “just being positive” or “thinking something different”.

Good CBT should incorporate key stages, including considering the range of factors that have contributed to difficulties developing and persisting (usually by making a formulation), identifying what coping strategies are more helpful and less helpful, having clear goals (aims for therapy) to work towards, and testing out new ways of responding to and relating to challenging events or memories.

CBT is often described as a ‘present focused’ therapy - it is accurate to say that CBT focuses more on what is happening in the ‘here and now’ rather than the past.  However, the formulation almost always outlines relevant factors from the past, that are often talked about in sessions.

Aside from seeing a therapist privately, there are many excellent CBT self-help resources and books - we recommend the Overcoming Series as an example.  CBT is also available via the NHS Talking Therapies and Psychological Therapies services, that are situated across England - your GP should be able to advise about referral routes.

If you would like more information about CBT, the BABCP website (British Association for Behavioural and Cognitive Psychotherapies; the body that offers training courses and therapists CBT accreditation) may be a helpful resource.

Does CBT work?

CBT is one of the most widely researched talking therapies.

A substantial number of studies have found that CBT is more effective than having either no treatment or a different active treatment (such as medication or another type of talking therapy) for a wide range of mental health conditions, including anxiety disorders, depression / low mood, OCD and PTSD.

CBT is also a very effective treatment for symptoms that may be related to physical health and mental health conditions, including worry, problems with sleep and low self-esteem.

If you would like to know more about the effectiveness of CBT, we recommend looking at the Cochrane library publications, or at systematic reviews and meta-analyses that summarise treatment trial data.

How can CBT help me?

CBT can you help you to:

• better understand how thoughts and ways of thinking, and reactions and responses, impact on and are impacted by emotions and physical feelings

• develop different ways of thinking about and responding to upsetting or challenging situations

• feel more confident to manage if and when these arise

• learn extra strategies for coping with emotionally difficult situations

• become more resilient

• be more assertive

• problem-solve more effectively