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Cognitive behavioural therapy (CBT) is a common treatment method that is helpful for many different conditions. Here we explain what it is and how you can benefit from it.
What is CBT?
Cognitive behavioural therapy (CBT) is an evidence-based treatment that can help with many different conditions. Evidence-based means that research has found that it has given good results. According to Anxiety Canada, CBT is one of the most effective treatments for anxiety.
CBT is an active treatment method that aims to create change by focusing on thoughts, feelings and behaviours. This method consists of different tools that adapt to the problem you want to treat. CBT involves homework that you can complete between sessions to help you achieve your goals. It is a short-term therapy, which means that you try to focus on different goals during a limited number of sessions.
What set our therapist apart was her genuine empathy and personal insight. Not only did she possess a deep understanding of neurodiversity, but she also shared personal experiences that resonated with us, creating an instant connection and fostering a sense of trust!
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What is CBT?
CBT stands for cognitive (thought) behavioural (action) therapy (treatment). The method is based on the theory that our behaviours, thoughts and emotions are all connected, and that our thoughts and actions influence how we feel.
In a CBT treatment, you analyze specific situations to understand how they affect your well-being. Your psychologist or therapist helps you change your approach to your thoughts and feelings. This helps you to create thought patterns that make you feel better in the long run.
Newer forms of CBT work more on acceptance, compassion and mindfulness, such as acceptance and commitment therapy (ACT), dialectical behavioural therapy (DBT) and compassion-focused therapy (CFT).
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What can CBT treatment help with?
CBT can help with various conditions such as:
- anxiety and worry
- depression
- sleep problems
- stress and exhaustion
- phobias such as social phobia, or fear of injections, vomiting, spiders and flying
- trauma and ptsd
- ocd
- relationship problems and low self-esteem
- neuropsychiatric disorders such as ADHD
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These concerns can vary in severity from mild to severe. Primary care with a therapist usually treats mild to moderate concerns, while psychiatry focuses on more severe concerns. CBT can be used for concerns of any severity, but the treatment is often adapted. For example, treatment is usually shorter for milder concerns and longer for more severe ones.
At Lavendla we have therapists and psychologists who have experience working with concerns of all severity levels.
12 common questions and answers about CBT
What is CBT?
Cognitive behavioural therapy (CBT) is an evidence-based treatment that focuses on thoughts, feelings and behaviours to achieve change.
How does CBT work?
In a CBT treatment, you work with different tools such as cognitive and behavioural techniques. You learn to examine your thoughts and change your behaviour to improves your quality of life. Newer forms of CBT also work with acceptance and mindfulness.
What can be treated with CBT?
There are many problems and concerns that can be treated with CBT. Common conditions such as depression, anxiety, stress and sleep problems can be treated, as well as other conditions such as ADHD, relationship problems and phobias.
How long does CBT treatment take?
Treatment time depends on the severity of the concern, with mild to moderate concerns improving within a few weeks of treatment, while more severe concerns may require more time.
What methods and techniques are used in CBT?
CBT consists of a number of different tools and techniques to change thoughts, feelings and behaviours. These include behavioural analysis, cognitive restructuring and exposure.
What is the basis of CBT?
CBT is based on the theory that our behaviours, thoughts and emotions are all connected, and that our thoughts and actions influence how we feel.
Can you get CBT online?
It is possible to receive treatment online via video. Research has shown that the outcome of the treatment is equivalent to meeting in person.
Are there any disadvantages to CBT?
CBT has proven to be an effective treatment method where you can see results relatively quickly. If you work specifically with exposure, you may feel a temporary increase in fear. This often decreases over time. If you are unsure if CBT is the right fit for you, talk to a therapist or psychologist.
What is Acceptance and commitment therapy (ACT)?
ACT is a newer form of CBT that focuses more on acceptance and mindfulness-based techniques. It also works on values and living a more meaningful life based on them.
What is a CBT therapist?
A CBT therapist is either a licensed psychologist or registered therapist who has completed training in CBT. Other professions, such as doctors and social workers, also sometimes train to become CBT therapists.
Where can I turn if I need help?
At Lavendla, we have experienced psychologists and therapists who work with CBT and can help you. If you have thoughts of self-harm or suicide, call 911, call or text the national suicide hotline at 988, or go to your nearest emergency room.
What does CBT treatment involve?
Seeking help is a big step towards better health! Here is an overview of the steps usually involved in CBT treatment.
Step 1: An initial assessment session
The first meeting with your psychologist or therapist involves an assessment to review your mental and physical health. You may be asked questions about your life situation, feelings, thoughts and behaviours. You may also complete assessment forms.
Step 2: Goal setting and valued direction
This is where you and your therapist set concrete goals for the therapy, both short and long term.
It can define which areas of your life are most affected by your wellbeing and how you would like to change them. Sometimes a valued direction exercise is completed.
Step 4: Treatment with different techniques and tools
This is the start of the actual treatment phase, which involves exercises and homework assignments aimed at giving you the tools to overcome and deal with the problems you are facing.
Step 5: Monitoring and evaluation
Treatment is monitored regularly to see how well the therapy is working. If necessary, the treatment plan can be adjusted or renewed.
Step 6: Ending and looking ahead
As the therapy comes to an end, it is time to reflect on the progress made. You will also receive a maintenance plan on how to use the tools and strategies you have learned in the future.
A first step in seeking help
If you or someone close to you is in need of support, please don’t hesitate to book a session with one of our qualified psychologists or therapists. We help make the difficult easier.
