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Cognitive Behavioral Therapy (CBT) is an exceptionally effective treatment method that has helped countless individuals overcome various conditions. In this article, we will explain in detail how CBT can benefit anyone seeking effective treatment.
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.
CBT is an active treatment method in which change can be achieved by focusing on thoughts, feelings and behaviours. The technique consists of different tools adapted to the problems you want to treat.
During CBT therapy, you work on homework and get help creating lasting change. It is a short-term therapy, meaning 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!
Benedetta Osarenk
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What is CBT?
CBT stands for cognitive (thought), behavioural (action), and therapeutic (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.
In a CBT treatment, you analyze specific situations to understand how they affect your well-being. You are given information about different conditions, and the psychologist or therapist helps you change your approach to thoughts and feelings to create patterns that make you feel better in the long run. Behaviours are changed so that you act in a way that leads to better consequences and quality of life.
Newer forms of CBT work more on acceptance, compassion and mindfulness, such as Acceptance and Commitment Therapy (ACT), Dialectical Behavioral 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, fear of injections, vomiting, spider phobia and fear of flying.
- Trauma and PTSD
- OCD and compulsions
- Relationship problems and low self-esteem
- Neuropsychiatric issues such as ADHD
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These problems can vary in severity from mild to severe. Primary care treats mild to moderate difficulties, while psychiatry focuses on more severe problems. CBT can be used for treating mild to severe problems, but the treatment is often adapted; for lighter problems, the treatment is usually shorter and for more severe ones longer.
At Lavendla, we have therapists and psychologists who have experience working with all difficulty levels.
12 FAQs about CBT
What is CBT?
Cognitive Behavioural Therapy (CBT) is an evidence-based treatment focusing 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 question your thoughts and change your behaviour to act in a way that has better consequences. Newer forms of CBT also work with 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 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 problem. Mild to moderate problems improve within a few weeks, while more severe problems may require longer treatment.
What methods and techniques are used in CBT?
CBT consists of various tools and techniques for changing thoughts, feelings, and behaviours. These include behavioural analysis, cognitive restructuring, and exposure, but other methods exist.
What is the basis of CBT?
CBT 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.
Can you get CBT online?
It is possible to receive treatment digitally via video. Research has shown that the outcome of the treatment is equivalent to a meeting in person.
Are there any disadvantages to CBT?
CBT has proven to be an effective treatment method that produces results relatively quickly. If you work with exposure, you may feel a temporary increase in fear, which often decreases over time. Feelings are not dangerous. 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 also works on values and living more meaningfully based on them.
What is a CBT therapist?
A CBT therapist is either a licensed psychologist who is trained in CBT or a therapist who has completed Step 1, a shorter training course in CBT. Other professions, such as doctors and social workers, 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 feel better.
What does CBT treatment involve?
Seeking help is a big step towards better health; deciding how you feel is positive. 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 is an assessment to review your mental and physical health. You may be asked questions about your life situation, feelings, thoughts, and behaviours, and you may also be asked to 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.
In therapy, you define which areas of your life most affect your well-being and how you want to change them. Sometimes, this exercise of valued direction is done.
Step 3: Treatment with different techniques and tools
This is the start of the treatment phase, which involves exercises and homework assignments to give you the tools to overcome and deal with the problem you are suffering from.
Step 4: Monitoring and evaluation
Treatment is monitored regularly to assess its effectiveness. If necessary, the treatment plan can be adjusted or renewed.
Step 5: Ending and looking ahead
As the therapy ends, it is time to treat the progress made. You will also receive a maintenance plan for using the tools and strategies you have learned in the future.
If you or someone close to you is seeking professional help, don’t hesitate to book a session with one of our qualified psychologists or therapists.
