What is Cognitive Behavioural Therapy-CBT-and how can it help me? by Creating Calm Counselling
What is CBT and how can it help me?
CBT is a structured form of talk therapy, evidence-based at helping people to manage feelings of anxiety and depression. See my contact form here to arrange a consultation or visit Colettelinehan.com to see some reviews of my work.
How is a structured approach to talk therapy helpful?
CBT is helpful because it aims to get straight to the heart of the matter in a guided manner with no need to talk about past issues.
Structured CBT Talk Therapy adopts the following format: Each session opens with a mood check, previous homework is reviewed, the agenda for the session is set, specific topics are worked on and further homework is given.
Having worked as a CBT Therapist for 13 years now, I have witnessed first-hand how the using the structured approach of CBT has helped many clients!
What does CBT “Homework” involve?
In CBT clients are taught about useful management techniques such as-between sessions-writing daily about their thoughts & feelings in a journal or thought diary, practicing relaxation techniques and behavioural experiments.
What is a Thought Diary?
This is a thought record which can be used to track, to analyse and to challenge negative thinking patterns.
Keeping such a record allows us to observe how a triggering situation affects how we think. How we think generally has a knock-on influence on how we feel which, of course, does impact how we behave. These findings are discussed in-session.
What are some examples of relaxation techniques?
Some helpful relaxation techniques which I discuss with my clients for use both in session and at home are:
Diaphragmatic breathing-slow, deep breathing in through the nose for a count of 5, then slowly out through the mouth for a count of 5 also. This is repeated a number of times until the client begins to feel quite relaxed.
Progressive Muscle Relaxation (tensing/releasing muscles) and using Guided Imagery to imagine a calm, peaceful scene are other relaxation techniques which clients find helpful
What are Behavioural Experiments?
This involves taking small steps towards achieving that goal-the one which brought us to therapy to begin with!
Let’s use the example of the client who is feeling worried and overwhelmed about an upcoming social event.
In-session client and therapist would have conducted an Evidence Check around the client’s thoughts and feelings surrounding this upcoming event. What is the evidence for/against these thoughts?
Fact Vs Thought: Am I confusing a fact with a thought?
Worst Case Vs Realism: What is the worst thing that may happen if I attend the social event? Is this actually likely to happen in reality or am I just fearful that it may happen and could I cope?
Perspective Shift: Am I projecting past worries and anxieties onto a future event what has not taken place at all yet? Am I engaging in Catastrophic thinking? What would I suggest or advise a friend to do given a similar set of circumstances?
Behavioural Experiments, therefore, aim to put into practice the skills which have been learned in CBT sessions with the aim of utilising these skills as part of one’s everyday ritual when triggering thoughts are experienced.
How long does CBT take to work?
CBT helps by providing a clear goal-oriented roadmap aimed at challenging and reducing the effects of negative thinking. See the contact form here arrange an initial consultation. Sessions are available face-to-face in Limerick or online.