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Cognitive behavioural therapy (CBT) is a highly-effective treatment method that you may not have heard of. It is a talking therapy helpful for many different conditions. Here we look at CBT and how it can help you.

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 shown it has given good results. It is a method that the NHS recommends for a number of mental health conditions.

CBT is an active treatment method in which change is achieved by focusing on thoughts, feelings and behaviours. The method consists of different tools that get adapted to the problem being treated.

Patients receive homework as part of the treatment which helps create lasting change. It is a short-term therapy which focuses on specific goals over 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) and Therapy (treatment). The method is based on learning theory, which assumes that we learn things in interaction with our environment and that this learning can be more or less functional based on our history.

During CBT treatment, specific situations are analysed to understand how they affect your well-being. The psychologist or therapist will help you change your approach to thoughts and feelings to create patterns that make you feel better going forward. Behaviours get changed, allowing you to act in ways that result in better consequences and a higher quality of life.

Newer forms of CBT concentrate 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 help with?

CBT can help with various conditions such as:

  • anxiety and worry
  • depression
  • sleep problems
  • stress and exhaustion
  • phobias such as social phobia, fear of injections, vomiting, spider phobia, and fear of flying.
  • trauma and PTSD
  • OCD and compulsions
  • relationship problems and low self-esteem
  • neuropsychiatric problems such as ADHD

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Problems can vary from mild to severe. Primary care treats mild to moderate problems while psychiatry focuses on more severe problems. CBT can be used in all forms, but the treatment is often adapted. Length of treatment depends on the severity of problems.

Lavendla has therapists and psychologists with experience working on all levels of severity.


12 common questions 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?

During CBT sessions, different cognitive and behavioural techniques are used. You are taught to question your thoughts and change your behaviour to act in ways that have better consequences. Newer forms of CBT incorporate acceptance and mindfulness.

What can be treated with CBT?

Many problems can be treated with CBT as it is a method based on thoughts, feelings, and behaviours. Common conditions include depression, anxiety, stress, and sleep problems, and other conditions such as ADHD, relationship problems, and phobias.

How long does CBT treatment take?

Treatment time depends on the severity of the problem, with mild to moderate problems improving within a few weeks. More severe problems may require longer treatment.

What methods and techniques are used in CBT?

CBT consists of several different tools and techniques used to change thoughts, feelings, and behaviours. These include behavioural analysis, cognitive restructuring, and exposure, to name a few.

What is the basis of CBT?

CBT is based on learning theory, which assumes we learn while interacting with our environment. This learning can be more or less functional based on our past.

Can you get CBT online?

Lavendla’s therapists are available for online sessions via secure video conference. Research has shown that the outcome of the treatment is equivalent to in-person sessions.

Are there any disadvantages to CBT?

CBT has proven to be an effective treatment method for getting results relatively quickly. Working with exposure may cause a temporary increase in fear but this decreases over time. Feelings alone are not dangerous but if you feel unsure, talk to your psychologist.

What is Acceptance and Commitment Therapy (ACT)?

ACT is a newer form of CBT focusing more on acceptance and mindfulness-based techniques. It teaches you to live a more meaningful life based on values.

What is a CBT therapist?

A CBT therapist is either a licensed psychologist trained in CBT or a therapist who has completed Step 1 in CBT, a shorter qualification. Other professions, such as doctors and social workers, sometimes train to become CBT therapists.

Where can I turn if I need help?

Lavendla, has experienced psychologists and therapists who work with CBT and can help you feel better. In an acute mental health crisis, call 111, or visit 111.nhs.uk, immediately. It is important to receive urgent assistance in such situations.

What does CBT treatment involve?

Seeking help is the first step towards better health. Choosing to take control of how you feel is a positive thing. Here is an overview of the steps usually involved in CBT treatment:

Step 1: Initial assessment session

The first meeting with your psychologist or therapist involves an assessment of your mental and physical health. You may be asked questions about your life situation, feelings, thoughts and behaviours. You may also be required to complete assessment forms.

Step 2: Goal setting and valued direction

At this point, you and your therapist set concrete goals for the therapy, both short and long term.
These can define the areas of your life most affected by your well-being and how to change them. Sometimes an exercise of valued direction is done.

Step 4: Treatment using 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 problem you are suffering from.

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 a chance to reflect on progress made. You will receive a maintenance plan for the future, outlining how to use the tools and strategies you have learned.

If you or someone close to you is seeking professional help, do not hesitate to book a session with one of our qualified psychologists or therapists.


Written by Dominic Wardall

Dominic is a Cape Town-based copywriter and editor with extensive background and studies in psychology. Dominic is a central part of the articles written on Lavendla.