what is cognitIve behavioural therapy (CBT)
Cognitive Behavioural Therapy (CBT)
Key Summary
Here is a little summary if you can’t be bothered to read the entire thing:
Cognitive Behavioral Therapy (CBT) is a well-researched, effective treatment for various mental health issues, including depression, anxiety, and chronic health problems.
It combines behavioural techniques, cognitive therapy, and mindfulness to help clients manage distressing thoughts and behaviours.
Originating as a response to psychoanalysis, CBT focuses on measurable outcomes and has evolved to include mindfulness practices.
Typically lasting between 6 and 20 sessions, CBT involves active collaboration between the client and therapist, empowering clients to become their therapists through ongoing skill development.
Cognitive Behavioral Therapy (CBT) is a widely recognised form of psychotherapy (we have a blog post on psychotherapy; you should read it!) that gained prominence from the 1980s to the early 2000s. It is an active treatment method in which clients learn to manage distress and related thoughts and behaviors effectively.
History
Behaviour Therapy CBT emerged as an alternative to Sigmund Freud’s psychoanalytic therapy, which dominated the early 20th century. Academic psychologists were concerned about the lack of scientific rigor in psychoanalysis, which relied on subjective techniques like free association and dream analysis. In response, the Behaviorist school of clinical psychology focused on measurable outcomes, such as the proximity an arachnophobe could achieve to a spider or the frequency of compulsive behaviors. Techniques from this tradition, including behavioural activation for depression and exposure therapy for phobias, are still used today. Initially referred to as Behavior Therapy (BT) until the 1980s, it was known for its scientific validity, brevity, and cost-effectiveness.
Cognitive Therapy During the 1960s and 70s, mental models of human behaviour and emotions were developed, influenced by advances in computer science. These models emphasised humans' ability to interpret and process information. Early cognitive therapy was based on the Cognitive Model, which links emotions to our interpretations of situations. For example, someone who fears elevators might experience distress due to negative thoughts about potential failure or embarrassment. In contrast, another person with a positive outlook on elevator safety would feel less anxious. Cognitive therapy helps clients identify and challenge distressing appraisals to see situations more proportionately.
Mindfulness: The Third Wave of CBT In the past two decades, CBT has evolved to include mindfulness, an ancient practice rooted in Eastern philosophy. Clinically, mindfulness focuses on present-centred attention, non-judgmental awareness, and acceptance. Therapies like Dialectical Behavior Therapy (DBT), Acceptance and Commitment Therapy (ACT), and Mindfulness-Based Cognitive Therapy (MBCT) incorporate mindfulness into traditional CBT methods.
Effectiveness CBT is the most extensively researched psychotherapy, with a substantial evidence base supporting its efficacy. Initially developed for treating depression and anxiety, CBT has proven effective for a broad range of psychological, relationship, and health issues. It is a first-line treatment for mood disorders, anxiety disorders, and anger management. It has shown success in addressing major mental illnesses, substance abuse, insomnia, and chronic health problems like pain and diabetes.
COMMON Components of CBT
Assessment and Psychoeducation A CBT program typically begins with a thorough assessment followed by psychoeducation, where clients learn about the psychological models related to their conditions. For instance, someone with social phobia might know about the physiological, cognitive, attentional, and behavioural components of their anxiety.
Behavioural Strategies Behavioral strategies in CBT include behavioural activation, exposure therapy, pacing for chronic conditions, and contingency management for substance abuse. These techniques help clients gradually face and overcome their fears and improve their coping mechanisms.
Cognitive Therapy Cognitive therapy involves monitoring and categorising distressing thoughts according to cognitive biases, such as black-and-white thinking. Clients learn to challenge these thoughts by considering the evidence for and against them, testing assumptions, and generating alternative perspectives, reducing their distress intensity.
Mindfulness Interventions Mindfulness practices in CBT start with basic meditation techniques and progress to more complex exercises like the body scan. These practices help clients cultivate a mindful mental state, reducing rumination, promoting acceptance, decreasing reactivity, and enhancing appreciation of positive experiences.
In summary, CBT is a short-term, structured therapy typically lasting between 6 and 20 sessions. While it may seem straightforward, its implementation can be complex, requiring active collaboration between the client and clinician. Clients are often given tasks to complete outside of sessions, equipping them with the skills to maintain their progress and effectively become their therapists.
Cetas Psychology uses CBT as well as a range of effective therapies. Contact us for more information.
